Pause Overhead Squat
Build to a Moderate Single
3 second pause

1-5 min
3x split jerk

~60% of max

6-10min
2x split jerk
- increase weight

11-15 min
1x split jerk
- increase weight

Pk-urheilua/lepoa

1)
20 minutes of technique based work with easy load.
Max 50% of 1RM
2)
10 minutes to establish heavyish double
3)
Emom 9
1:One squat clean+one hang squat clean+one jerk
2:One squat clean+two jerks
3: Rest
Twist:2 second pause in the catch of every lift.

21-15-9 reps for time of:

• Single-arm dumbbell snatches
• Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Rintaranka, olkapäät, alaselkä.

For time

Row1000/700m

3rds

10 DB ohs (25/17,5kg)
10 burbee pull up
10 jerk (60/40kg)

Bike 60/50 cal

3 rds

10 DB snatch
10 burpee box jump
10 HSPU

Row 1000/700m

Tall jerk x 2 x 5
Push jerk x 2 x 6
Strict press x 6 x 4
Push press x 6 x 4

For max reps and load:

• 2 minutes of handstand push-ups
• Rest 2 minutes
• 2 minutes of double-unders
• Rest 2 minutes
• 2 minutes to find 1-rep-max back squat

Penkki 5-4-3-2-1