3 sets of Push Jerk:
2 rounds of:
9 Push Jerks
Rest 45 secs
6 Push Jerks
Rest 30 secs
3 Push Jerks
Rest 1 min

• Rest 3min btw each set

Set 1: 9 reps @ 65 % / 6 reps @ 70% / 3 reps @ 75%
Set 2: 9 reps @ 70 % / 6 reps @ 75% / 3 reps @ 80%
Set 3: 9 reps @ 70 % / 6 reps @ 75% / 3 reps @ 82%

5 Sets :

clean pull + hang power clean + power clean + push jerk @ 65-70% of C&J

• Drop between HPC & PC

10 min Amrap
12 kb clean and jerks alternating 24kg/16kg
12 box step overs with kb 60cm,24kg/50cm 16kg
12 push ups over the kettlebell

10-5 Burpees
*After Each Set

20s Hollow Hold
20s Super Man Hold

Valitse itsellesi sopiva variaatio. Toistoja voi pilkkoa. Lepo kierrosten välissä 2min.

• Jaloilla avustettu
• Hyppyleuka
• Jarruttava leuanveto
• Kuminauhalla avustettu
• Kehonpainolla

40-60 minutes Bike, Run Or Row

Front Squat
8x 1,5min
6 Front Squat

+Speed practice

push press 5x3x75%

Partner workout, you go I go

Alku-chipperi (edestakaisin)
6 (legless) rope climbs
8 D-ball over shoulder
10 D-ball lunges (D-ball olkapään päällä)
12 MU (rengas tai tanko)
14 Power clean & jerk 70/50kg
16 (deficit) HSPU
18 HEAVY WB
20 C2B
(tc 24 min)

5 min REST

4 rds
500 m ROW
20 m HS WALK / 30 shoulder taps
30 T2B
40 push-ups
(tc 24 min)

3 kierrosta huoltobodausta rauhalliseen tahtiin

6+6 kuubalainen punnerrus
12 takareisikoukistus päinmakuulla
6+6 vipunosto kylkimakuulla
8 Jefferson curl kierrolla kp