Jerks
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Snatch Pull + Squat Snatch
Start @ 75% 1RM and add weight by feel.

Kyykky hypyt tanko selässä 3x5@20% takakyykky (pohjasta)

3 rounds for time of:

• Run 800 meters
• 42 kettlebell swings
• 24 pull-ups

Men 1.5-pood kettlebell
Women 1-pood kettlebell

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 h2r
20 high knees
20 jax

Metcon/*Rx(13)
5rds
25 *du's/ singles x3
25 cal row/airdyne

Finisher
50 kneeling crunch
25 scap push-ups
2 min sh distraction

splitistä pressi
3x5

raakatyöntö + työntö

2+1@65% x 2
2+1@70% x 2
2+1@75% x 3

push press
5@70%
5x3@75%

Askelkyykky kavely 10 askelta per jalka
lisöpaino lankku 3x30s

Etsi päivän 1 RM c & j

DAY 3
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Ameap 30 min

2k row (change every 250m)
100 box jump overs
50 russian swings 32/24kg