Barbell complex

Find a heavy weight for complex:
5 power cleans
5 front squats
5 jerks
5 thrusters

*set must be unbroken

10m 4-Step Walk video
10m Bear Crawl
10m Inchworm Walk
10m Bear Crawl Backwards

5 rounds for time:
30/24cal Row
10m HS-walk

Rest 5min

For time:
300m Skillmill Run
10-8-6-4-2 HSPU

Primer - EMOM for 10 minutes of: cluster + narrow grip OHS + jerk behind the neck
- Kevyt paino
- Tunne yläselkä kaikissä liikkeissä
- Pysty asento

A) Clean worksets (20 minutes)

Build up to a heavy set of 4 cleans.
- no tng(touch and go), no letting go. This is a set, not four-back-to-back-singles.
- 2 x same weight before adding more weight.

B) Jerk (15-20min)

5 Sets of 5 jerks with 3s stop at catch @ 60-65% or ”moderate” weight.
- Tunne täysi ojennus (nilkat/pohkeet)
- Tiukka yläselkä
- Pysty asento ja hyvä tasapaino.

C) Narrow grip OHS (15-20 min)

4 sets of 8 narrow grip overhead squats. Climbing weight from light to moderate
- Riveote on ok
- Tiukka yläselkä
- Pysty asento ja hyvä hallinta koko kyykyn ajan.
- Hieman kiekkoa kantapään alle jos tarvitsee.

D) High box jumps.

10-14 Korkeaa boxhyppyä, 2-3 toiston sarjoissa.
- Ei jännehyppyjä
- Ei vauhdinottoa (askellusta hyppyyn)

5min Row/Airbike with nose breathing only

1-3 Skin the Cat video

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Row/ Assault Bike/ Ski

Light Option
5 Rounds

4 Strict Pull-Ups
8 Push-ups
12/8 Cal Row/ Bike/ Ski

Optional Accessory
CONDITIONING

Airbike Intervals

E2MOM x6: 10sec RPE 5, remaining time RPE 1-2

Shoulder press 5x7

Basic Conditioning
For 40min w/partner

AMRAP 5
Row

While Partner
20+20m One Arm Farmers Walk 24/16kg
20 Glute Bridge March
20m Front Rack Lunges 24/16kg's
10+10 Windshield Wipers

5min Airbike/Bike with nose breathing only

5-10 Down Dog to Cobra video