Author: The Black Book

Winter War 2017
Qualification workout 1

20MIN AMRAP

15/12 kaloria soutu
10 Maasta suorille käsille 40kg/30kg

5 rounds alternating with a partner,
5 strict handstand push-up
10 deadlift 90/60
15 burpee over bar

Both do 5 rounds.

4 rounds for time of:
36 calories erg
21 kettlebell swing 24/16
12 pull-up

On the minute for 18 minutes,
4 deadlift
3 hang power clean
2 push jerk

45% from 1rm clean and jerk.

This is part of a “DT” six week progression.

Team workout in teams of 3 to 4:
100 clean & jerk 50/35
100 toes to bar
100 burpees over bar
100 front squat

Snatch balance

5-5-4-4-3-3-2-2-1-1

keep it light and technical

30-25-20-15-10-5
calories of erg
while partner holds,
squat
plank
arch
hollow
l-sit
push-up bottom position

Turkish get-up
technique

Complete as many rounds as possible in 15 minutes with a partner of:
4 bar muscle-ups/chest to bar
20kg dumbbell or kettlebell Turkish get-ups, 6 reps
8 ring push-ups/push-ups

Handstand push-up
foundations

10×6 handstand push-ups
rest as needed

or

10×3 handstand push-ups
rest as needed

or

15×2 handstand push-ups
rest as needed

Pick a variation that suits you best

On the minute for 30 minutes,
1st 10 wallball 20/14
2nd 10 weighted sit-up 10/5
3rd 10 cal erg
4th 10 deadlift 80/55
5th 10 burpee