WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Bike
2) 10 Dumbbell snatches, alternating arms
3) 6-10 Box step overs
4) 10-15 Medball bearhug squat jumps or wallball shots

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CLEAN AND JERK

2 x (2+1) @ 71%
2 x (2+1) @ 76%
2 x (2+1) @ 81%
Lift every 2:00 min

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STRENGTH



3 Sets of
7 Front squats right into 13 Back squats @ 60% (of front squat 1RM)
Rest 2:00 min between sets.

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 16/13 Calories bike erg
2) 14 Dumbbell snatches (moderate)
3) 10 Weighted box step overs (moderate)
4) 16 Wallball shots 20/14lb

Tämä harjoitus tehtiin ensimmäisen kerran viikolla 1. Nyt harjoituksessa on muutama toisto enemmän, joten pyri rakentamaan edellisen kerran päälle

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 8/8 (moderate)

1-Legged reverse hyper,
3 x 8/8 (moderate)

1-Arm bent over row,
3 x 8/8 (hard)

Sandbag bearhug hold,
3 x 1:00 min (heavy)