4x3
Push jerk

• keskity tekniikkaan
• huom eri kuin split jerk
• split jerk painosta noin 60-75%

4x

2 power clean + 3 front squat @60-75%

AMRAP 40, with partner

Bike 750/700m
15 Back Squat 50/35kg

IGYG

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.

Weightlifting
3x 2 flat foot snatch pull + 3 hip power snatch + 3 snatch balance @light to moderate
4-5x1+1+1 snatch pull + power snatch + hang squat snatch @moderate to heavyish
rest as needed bwn sets

Strenght and conditioning
Deadlifts 10+8+6+6 reps @light/mod to heavyish
perform 6-8 bar over burpees after deadlift set
rest 1.5-2.5 min bwn sets

AMRAP 8

10 Push-Ups
20 Sit-Ups
30 Air Squats

Bench Press

2-2-2-1-1-1-1-1, build 1 RM

Go every 2:30

Amrap 10
4 hspu / push ups
25 DU / 50 SU
8 ghd sit ups / abmat sit ups

Mökkiedition:

AMRAP 15-20
5 burpees
50 hyppistä
15 air squats

EMOM9-6-3, rest 3 in between EMOMs:
a) 7-12 cal machine
b) 10-20 wb
c) 1-3 wall walk / 2-4 feet on box wall walk

Työaikatavoite 30-45s / min

HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla."

5-4-3-2-1-1

High hang snatch 6x3