Author: The Black Book

5 Rounds:
1 min on 1 min rest
A. 15 KB swing + amrap double-under
B. 12 DB push press + amrap double-under

Team workout,

3 rounds for time of:
90 dumbbell hang clean & jerk 50/35lbs
90 calories ski erg

Teams of three, split repetitions as desired.

Anttoni A.

Every minute on the minute for 20 minutes:
1 hang snatch
1 below knee snatch
1 snatch

at 60% 1RM snatch

Teemu V.

4 rounds:
3 minutes of,
shuttle run
3 minutes of,
5 push-up
10 squat
15 sit-ups

Rita S.

Winter war qualification workout 4

Back squat
5-5-5(+)
65-75-85%

Add 2,5-5kg to last times sets of 5’s.

Barbell roll-outs
5 x 8-12 reps

Seated Box Jumps 4 x 5 reps.

Sara P.

6  2-minute rounds with 2 minute rest:
10 hang power clean 50/35
10 bar over burpee
as many calories rowing as possible

Ona S.

A. 5 rounds:
10 second hollow
10 second arch
20 rest

B. On the minute for 10 minutes:
Odd 3 – 5 rep pull-up, paused / 10 gymnastic kip
Even 3 – 7 toes to bar / heels over hips

C. As many rounds in 6 minutes:
10 sit-up
10 back extension
10 jumping split squats

Modified mainsite workout

With a running clock, every minute perform 1 lift and add 5/2,5 kg

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.

Vilma M.