1 Clean + 2 Split Jerks

~60% of C&J 1RM

Find your 1 rep max of the day in 15 minutes.

Pull up 6 x 4

• E2MOM
• leave two reps in the tank

E2MOM x9

3x 6 power clean + 6 jerk
3x 4 power clean + 4 jerk
3x 2 power clean + 2 jerk

(TnG)

20 minutes:

4 Weighted Pull Ups
8 Strict TTB
8 Ring Dip / Triceps Press
10 + 10 Suitcase Deadlift
12 Biceps Curl (Barbell)

AMRAP 15 (REPS)

10 Frontrack Lunge, alternating @ SP 4RM
12 Strict Pull Ups
5 Push Press @ SP 4 RM

Omatoimi:

Voimakestävyyttä.
Ee oo kiire tuas yhtään mihinkään, kiusataan keuhkoja joku toinen päivä.

Power Clean + Front Squat + Push Press + Split Jerk

10 x ( 1 + 2 + 1 + 1) @ Moderate Weight

Sendoff 1:30

Omatoimi:

Nopeus ja terävyys. Loppua kohden kuormaa voi tangossa olla 70-80% työnnöstä. Pyri vakioimaan saksiintyönnön asento.

Open 15.4.

8 AMRAP:
3 HSPU + 3 Cleans
6 HSPU + 3 cleans
9 HSPU + 3 cleans
12 HSPU + 6 cleans
15 HSPU + 6 cleans
18 HSPU + 6 cleans
21 HSPU + 9 cleans
etc.

Rx´d: 80/55

CONDITIONING

EMOM x12

1) 6 Power Clean 70/50kg
2) 3 Thruster

Overall RPE 3 to 4, very heavy breathing with the final rounds.
These are done with the same barbell. Touch and Go reps with PC. Tailor the loading to fit your fitness level. Badasses go 7+5.

5 x 3 @ 75%