JERK

4x2 split jerk, 2s pause in the catch

• napsu lisää viime viikosta

EMOM 12:
1 Split Jerk
- Start at 65% and build to a heavy single for the day

2rounds:

10-20s chin over bar hold
10-20s bottom of ring dip hold
10-20s hollow hold

JERK apuliikkeet

Push jerk in split
4x4
Every 90s

CLEAN

5-4-3-2-1 squat clean
Every 2min

• lisää painoo kun toistot vähenee
• napsu lisää viime viikosta

2rounds:

20-30s side planks
20-30s wall sit hold
40-60s D-ball hold

EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s Kb hang Snatch @light weight
Minute 3: 45s Barbell Rows (43/30 kg)
Minute 4: 45s Bike moderate pace
Minute 5: 45s Double Unders
Minute 6: 45s Hollow Rocks

INTERVALS

1)
2x AMRAP 3, 1min rest between amraps (jatka toka siitä mihin eka jäi)
200m ski
8 DB snatch @22.5/15kg
8 burpee over db (lateral)

• 3min rest -

2)
4x AMRAP 90s, 30s rest
200m ski
Rest of the time:
A) alt. db snatch @22.5/15kg
B) burpee over db
C) t2b / V-ups
D) handstand push ups / push ups

• 3min rest -

3)
8x AMRAP 45s, 15s rest
Rounds 1&5: ski for distance
Rounds 2&6: alt. db snatch
Rounds 3&7: handstand push ups / push ups
Rounds 4&8: toes to bar / V-ups

4 rounds for time:
5 strict pull ups
9/12 cal AB
50 DU
20 sit ups OR 9 T2B

3 rounds
row 500m/Ski 500m/C2Bike 1000m
25 burpee
- rest 3min between rounds
- tavoite sama vauhti kaikilla kierroksilla