Category: Yleinen

Teams of three,

For time:
63 one-legged squats with a dumbbell or stationary lunges 30/20
45 clean and jerks 80/55
27 muscle-ups/chest to bar pull-up

Split repetitions as desired.

Find 1 RM Snatch of the day

drop down to ~70%

Every minute between 1-5
do 1 snatch with 3 second pause at the bottom and top

Every minute between 5-10
do 2 snatches with 2 second pauses at bottom and top

Partner workout,

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
deadlifts 100/70
strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
power cleans 70/50
one-legged squats

Both do 2 and 2, then 4 and 4 and so on. Participants are allowed to start in different movements and can continue after both have done the required reps.

Back sqat
6×5 reps
@80% 1RM back squat

For time:
45/40 calories erg
40 burpee

Deload week

15 minutes of,
300m run
14 db overhead walking lunges
14 back extension

15 minutes of,
50m kb rack carry
50m sprint

15 minutes of,
20 grasshoppers
20 calories row

Deload week

Clean & Jerk
Skill work

-Muscle cleans + presses
-Power cleans + power jerks
-Squat cleans + split jerks

Deload week

On the minute for 30 minutes
1. 8-4 burpee
2. 10-6 toes to bar
3. 12-8 wallball 20/14
4. 14-10 kettlebell swing 24/16
5. rest