Category: Yleinen

As many rounds as possible in 16 minutes of:
800m run
30 hang power snatch 30/20
800m run
20 hang power snatch 30/20
800m run
10 hang power snatch 30/20
800m run
AMRAP hang squat snatches 30/20, add 10/5kg after every lift

Keep intensity at 70%

On the minute for 15 minutes:
1. 12 weighted lunges
2. 10 pull-up
3. 8 deadlift 50%
4. 6 weighted box step ups / leg
5. rest

Anaerobic power test with 15 pulls.

Incremental test

Rowing at increasing watts.
For more data, record heart rates.

As many rounds as possible in 20 minutes of:
300m run
20 wallball 20/14
10 toes to bar

Every minute for 5 rounds:
1. clean pull + power clean
2. clean pull + hang clean
3. clean + 2 jerk
4. rest

Build up in weight.

“DBDT”

5 rounds for time:
12 db snatch alternating
10 db hang power clean (5+5)
8 db push press (4+4)

30/20kg

Weighted pull-ups
5×5

For time:
10-9-8-7-6-5-4-3-2-1
Strict pull-up
Sumodeadlift high-pull 50/35

10 Rounds:
4 deadlift 65% 1RM
6/8 push-ups
8 cal ski erg
rest 1 min

Partner workout alternating movements. Both do 10 push press then 10 kbs and so on.

Complete as many rounds as possible in 20 minutes of:
Push press, 10 reps, 52,5/35
Kettlebell swing, 10 reps 24/16
Box jump, 10 reps, 24/20″

Keep intensity at 80%

Complete as many rounds as possible in 16 minutes of:
15/12 cal. row
15 kettlebell swing 24/16
1 rope climb

Alternating rounds with a partner.