Emom30 (EASY emom24):
A) 1 power clean & push jerk + 4-6 bar over burpee
B) 1 power clean & push jerk + 4-6 box jump (60/50)
C) rest

Build to a fairly heavy c&j, but do not sacrifice technique! Aim of the exercise is to learn to hold good technique with heavy weights under moderate fatique.

AMRAP in 16 minutes of:
21 Dumbbell Bench Press, 2x 22.5/15kg
15 Chest-to-bar Pull-ups
9 Burpee Box Jump Overs, 24/20 in
Rest 1 minute
- sets unbroken
- can use red bands or less
- these are kipping c2b
- score is reps

Sorenson Hold: 2 x 30s. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

JERK

Every 90s x5
2 jerk
---> build to heavy

EMOM 9

1 Minute : 8 Push Ups + 15 Air Squats
2 Minute : 8 + 8 Dumbbell Row
3 Minute : 14 Box Step Overs

12 min Amrap
1 Wall walk
5 Box jump@75/60cm
10 alt DB snatch@22,5/15kg

Rest 5'

12 min Amrap
1 Rope climb
10 dbl DB deadlift@22,5/15kg
20 DU

AMRAP 12

Row 17/12 Calorie
30 Kettlebell Swing 24/16kg
Bike Erg 17/12 Calorie
30 Goblet Squat 24/116kg

Back Squat, 3 - 4 Sec pause on bottom position.

3-3-3-3-3-3

Go Every 3:00

Viikko 40
Maanantai
Warm Up
3x40s easy/20s moderate/10s fast pace cardio ( 20s rest bwn)
then 2 rounds
5+5 squat strech
10 scapula rolls on pull up bar
10 tempo goblet squats
3 clean pulls/high pulls
3 tall power / squat clean
3+3 Jerk balance (saksaus molemmin päin)

3x Clean + Push Press + Jerk (pause 2s in catch) (2+1+1) @40-60%
2 sets x 2+2 reps @65-70% + 2 sets x 2+2 reps @70-75%
eli 2 x squat clean + 2 split jerks

then 4-5 sets 2x1+1 (clean+jerk) reps @75-80% of 1rm c&j
tehdään aina eka rive raakana tai eka clean&jerk raakana. eli power clean + split jerk , tauko ja squat clean + split jerk
rest 20s bwn singles. rest 2min bwn sets.
Tätä samaa rallia vielä ensi viikko ja tavoite +2.5kg lisätään sarjapainoja.

Strenght
3 sets
Sledge push x 40-50 meters @light/moderate heavy (yritä hakea takaketjua töihin mahd paljon, tasavauhti)
perform 10-20m hs walk or 3-5 wall walks after sledge push
rest 2-3 min

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
4-6 strict tbb
rest 30-45sec
7-12 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light air bike
1+1 min couch strech
1+1 min piriformis strech
1 min cobra to downdog pose

3 Sets:

12-20 Strict Pull Ups

Rest 1 minutes between sets

-If needed, use band in order to complete 12+ unbroken reps at a time.