Clean and Jerk complex
6 sets
Power clean + hang squat clean + 2 split jerks

-lepo 60-90 sekkaa sarjojen välissä.
-rakennellen ja kaikki 6 sarjaa tulisi olla haastavia, mutta ei mennä feileihin asti.
-viime viikkoseen vähän korotusta mikäli tuntuu hyvältä

AMRAP8:

5-10-15-20… air squat
8 kipping pull up/c2b

Advanced:
5-10-15-20… air squat
4 muscle up

7 rounds
7 deadlift 100/70kg
7 t2b/ ghd sit up

AMRAP7 with partner
cluster 60/40kg
- split the reps anyway you like

Adv: 70/45kg

3 x Wall walks
8 x OHS
10,20,30,40,50,60 x Double Unders
6 Rounds
Proper technique and minimum rest

Alternate;
1. 10 power snatch 40/30kg
2. 15 wall balls

14 Min AMRAP;
50 double unders
25 wall balls
10 burpee

EMOM8
1. Pistol squats
2. Hspu

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice - no need to go hard!

3 rounds for time:

• 10 overhead squats (2/3 of 1 RM snatch)
• 50 DUs

Metcon (time and load)

In 12:00 minutes:
30 squat cleans for time.

In the remaining time build up to a heavy squat clean.

Accessory:

Spend 20-30 minutes stretching