Build up to a heavy double touch and go clean and jerk.

One set every 1:30 for 15 rounds. Increase weight every 2-3 sets if the lifts are spot on.

Aim for 3-5 heavy sets in the end.

CONDITIONING

EMOM x12

1) 20m Prowler Push
2) 20m D-Ball/Sandbag/Yoke Carry

Overall RPE 4, very heavy breathing

• 5 Round of:
BB Power Snatch 6 reps
Handstand Walks 20 m
Ring Muscle Ups 6 reps
BB Load = 70/45Kg

Pauselle etukyykky, raskas ykkönen ( 5 sek, ilman vyötä)

Puolesta reidestä Rive, pukeilta 2RM

Maastaveto työntölähdöllä, koroke jalkojen alle 1x5@95%, 1x5@100%, 1x5@105%

Takakyykky hyppy 3x5@20%

Lisäpaino lankku 3x40sek.

Push press 5x4
Strict pull up 4x6

5 sets of :
1 Snatch high pull + 1 squat snatch @ 80-90% of 1RM snatch
- focus on full hip extension
- 2 mins rest between heavy sets

Warm up(8)
10 pik-n-grass
20 jing jangs

10 active dive bombers
20 mountain climbers-2ct

10 inchworms
20 jax

Mobility(4)
1:00 min IT stretch
1:00 min calf stretch

Workout(20)
2rds
25 ring row/pull ups/c2b-challenge up-15 bmu
400m run
50 butterfly sit ups-challenge up-mbsu 20/14
400m run

Opt(12)
Iso-core
5 giant sets
5 db curls heavy
5 tricep oh ext
5 single arm row
5 db chest press
5 side bends per side

4x1 clean and jerk
3x1 deadlift
5x100m hill sprints-walk back

Finisher
30 arm circles
15 side plank pt per side
30 over unders
1:00 min samson

-Pysty + vauhtipunnerrustekniikka

“KELLY”

5 Rounds For Time

400 meter Run

30 Box Jumps

30 Wall Ball Shots

Matalatehoista hikiliikuntaa 60 minuuttia