"Tall Power Jerk" 4 x 3

Työntö niskasta (3 sek pito saksissa) 1x2x70%, 3x2x75%

Puolesta reidestä raakarive + VAPU (1+3)x4x70%

Valakyykky 5x3, esineitä tankoon kuminauhojen varaan.

Accessory:

3 x 10 Te - otteella pystypunnerrus
3 x 20 deadbug

50 min running clock

Row/ Bike (vaihdellen konetta)

Every 5th minute
30 alternating single leg single unders (etuperin/takaperin)
4 DB strict press + 20m OH carry / side (kevyt paino)
20 sec dead hang
10 - 15 slow pace airsquats

For time ( not all out )

50cal C2 bike
50 wallball
50 air squat
50cal row

Easy to moderate pace / be smart how to split wb’s and squats

5min Row/Airbike

Then 3 rounds:
7 Double KB Deadlift
7 Double KB Push Press
7 KB Front Squat
7 Burpee over KB
7 Hollow Rock

---

10 Double Banded Passthrough video and/or Squat Flow with a Plate video

Men 24kg/ women 16kg
30 bent presses
30 kb wings
30 snatches alternating
30 kb sit ups
30 TGUs (15+15)

CONDITIONING

EMOM x10

1)  3-6 D-Ball/Sandbag Ground to Shoulder video
2) 20m D-Ball/Sandbag/Yoke/Farmers Carry

RPE 4, very heavy breathing

Jerk Balance 5x3 (kuorma sopiva)

Rive + työntö

3x1+1 RM + 2x3(1+1)x90% maksimista

Työntöveto 1x5x85%, 1x4x90%, 2x3x95%

Takakyykky (3 sek pause) 3x3x75%

accessory:

Käsipaino soutu 3 x 15+15
Deadbug 3x30

Optional Accessory
GYMNASTIC STRENGTH

3x 5-10 Russian Dip video

RPE 4 to 4+

Rest as needed between

WOD (S):
3 rounds of
70 DU
17 T2B

21-15-9
hang power snatch 40/30
OHS 40/30

4 rounds of
15 KBS 24/16
20 abmat sit up
15 wall ball 9/6

Rest 5 min between workouts.

4 Sets:

7 Tempo Kettlebell Deadlifts@moderate
7 Tempo Bench Press@moderate

2 sec down, 2 sec up