Every 4min x4
350/250m ski
10 db push press @2x22.5/15kg
10 db lunges @2x22.5/15kg

10 rounds ft:
1 squat clean @75-80%
6 box step ups (kehonpaino, 3/jalka)

• rauhassa hyviä ykkösiä

CLEAN & JERK

EMOMx8

1 clean + 1 hang clean + 1 jerk @70-75%

• suht kevyt, otetaan tatsii jerkkiin pikkuhiljaa

8 min E2MOM:
• 8-6-4-2 Shoulder press
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

Takakyykky 5x5

Tempaus pp + tempaus

AMRAP 20 (As Many Rounds As Possible in 20 Minutes)

10 Dumbbell Thrusters
15 Dumbbell Deadlifts
10 Burpees
15 Push-Ups
20 Alternating Dumbbell Snatches (10 each arm)

Write Dumbbell weight in comments

A)
1-2-3-4-5- reps with double KB- rest 90” between sets
1 rep :
2 clean + 2 jerk

B)
5x 2’ AMRAP
with 1’ rest between
12 sumo deadlift high pull @24/16
12 Russian swing @24/16
in the remaining time max rep single arm snatch @20/12

C)
4 minutes continuous work
30” hollow rock
30” plank up

Jee jee.

Part A).
Skill Primer
Muscle Clean, Pause Push Jerk & BTN Split Jerk
(5-8 sets x 2+2+2 / 0:02 pause in catch)

Part B).
Pause Clean, Clean & Split Jerk

(8 sets x 1+1+1 / 60%-75% / 0:03 pause below knees)