Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 3 Wall Walk + 10 T2B + 1 Legless Rope Climb

On min 20, 24, 28 and 32 complete:

- 10 Pull Up + 15 V-ups + 2 Rope Climb