ACCESSORY

abs:
3x
max reps toes to bar
15 v-ups
max reps toes to bar
-rest 1min between rounds

EMOM x10-16

1) 20-50 DU
2) 5-10 ttb

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%