Author: The Black Book

Front squat
Build to 1RM of the day

Weighted pullup 5 x 5

Strict pullup 3 x 6-8

Jussi A.

“Saved by the Barbell”

Team workout:
2 min air squats
2 min rope climbs
rest 2 min
2 min back extensions
2 min rope climbs
rest 2 min
2 min sit-ups
2 min rope climbs

Score for air squats, back extensions and sit-ups is the average of the team.
Score for rope climbs it the teams total amount.

Hang snatch
3 at 70%
2 at 80%
1 at 90% 1rm snatch
3 waves

Snatch pulls
5 x 1 at 110% at snatch 1rm

4 Rounds for time:
300m run
20 burpee

Elina J.

Partner workout,
42-30-18
Strict HSPU
Row (cal)
Toes to bar

Split repetitions as desired

Nina N.

Back squat / Deadlift
Build to 1RM of the day

Front squat 5 x 5 at 70%

Toni R.

5 Rounds for time:
20 db/kb snatch alternating
20 push-ups

Hannu R.

For time:
100/80 cal ski
75 wallball 20/14
25 chest to bar pull-up

Hanna H.

Power jerk + split jerk
5 x 1 at 50% 1rm c&j

Power clean + split jerk
2 x 1 + 3 at 70% 1rm c&j
3 x 1 + 2 at 75% 1rm c&j
2 x 1 + 1 at 80% 1rm c&j

Liisa I.