Category: Yleinen

“Nancy”

5 Rounds for time of:
400m Run
15 Overhead squat 42,5/30

Compare your score

Back Squat
8-8-6-6
65-70-80-85

Front Squat
5-5-5-5
70-75-80-85

Find Hang snatch 3RM for the day

then,
3 sets 3reps at 90% from the days 3RM

Couple workout

5 Rounds:
28 cal row

28 walking lunge
28 sit-up

Start from different movements and change once both are done

For time,
10-9-8-7-6-5-4-3-2-1
Power clusters (app.55% of 1rm push press)
Pull-ups (strict)
Push-ups

20 rep at 50% from 1RM

Increase your weight 2,5kg from last time, if weight is getting too heavy change the first set as 10 repetitions.

then every 4 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

Increase weight slightly, or use a different version of lunge.

Team workout

10 Rounds:
9 Wallball 20/14
6 Power snatch 40/30

As soon as the first person finishes the wallball shots,
next person can start.

Kettlebell snatch technique

50-40-30-20-10
Kettlebell snatch 16/12
Double-under

Extended Clean & Jerk warm-up

On the minute for 10 minutes,
5 Clean & jerks 40%

On the minute for 5 minutes
10 Clean & jerks 30%

6 Rounds:
Every 5 minutes,
Run 300m
24 Squat
12 Push-up
6 Strict pull-up