A,
1 Tall Clean + 2 Split Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 sets of: (1+2)x 3

B,
1 1/4 Front Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 2 within 5 total work sets.

C,
Complete as many rounds as possible in 30 mins of:
max distance Row, 3 mins
5 L/5 R Single Arm Kettlebell Swings@24/16kg
5 L/5 R Single Arm Kettlebell Front Rack Lunges
5 L/5 R Single Arm Kettlebell Push Press
50 Double Unders
max distance Row, 3 mins
5 No Push-up Burpees
5 Burpees
5 Burpee Box Jumps@60/50cm
50 Double Unders

Goal: Complete at an RPE of 7/10

D,
For quality:
10 WY Negatives
Double Kettlebell Overhead Hold, pick load, 30 secs
Dead Hang, 15 secs
10 Snow Angels
Double Kettlebell Overhead Hold, pick load, 30 secs
Dead Hang, 15 secs
10 ATYTs
Double Kettlebell Overhead Hold, pick load, 30 secs
Dead Hang, 15 secs

Part A: Muscle activation
• 8 x Leg openings (both sides to the front + side)
• 10 x Leg straightenings separately for each leg + both together (30 in total)
o legs together (pike)
o legs in a V (straddle)
• 10 x One-legged glute bridges per side

Part B: Stretching
• 5 x 8 seconds pull back to 8 seconds pull front switches
o legs together (pike)
o legs in V to the middle (pancake)
• 60 s Twisting hip flexor stretch + 60 s Hip flexor stretch with hand holding the back foot, both sides
• 1 min Frog stretch
• 60 s Standing hamstring stretch, both sides
• 2 x 45 s Front split per side, alternate sides (4 x 45 s in total)
• 2 x 45 s Middle split

Part C: Strength
• 5 x Hip turns, both sides
• 15 x Inner thigh lifts, both sides
• 6 x Pissing dogs, both sides
• 10 x Leg lifts + 10 s hold + 10 x pulses from a platform, both sides
o to the front
o to the side
o to the back

Strength

3*3 tall jerk
7*3 Jerk (pause in catch) Aim to increase weight from last week

”I have no legs”
For time
10 pull ups
20 Back squats 60/40kg
10 pull ups
20 Back squats
30/24 cal row
10 pull ups
20 Back squats
30/24 cal row
40 Wall balls
10 pull ups
20 Back squats
30/24 cal row
40 Wall balls
50 Push ups

1) Shoulder press + push press + push jerk: 3x3+3+3
2) Paused split jerk + split jerk: 6x1+1
3) Clean + split jerk: 6x2+1
4) Back squat: 3x1+1+1 (15-20 sek ykkösten välissä, noin 2:30 min sarjojen välissä)

5x
12 DB bench press
10+10 DB row

3x
10 Pull-up
Max rep push-up

3x
10+10 Single DB shoulder press
Max rep DB bicep curl (drop sets)

3x
10 Shoulder press (barbell)

Tabata’s:
*Alt v-ups / russian twist
*toe / herl touches

2 x 30-45s Plank march

Жим стоя

Проходка до максимума

Рывок с паузой у колен

Clean & Jerk

2 x ( 2+2 ) x 80%, 3 x (1+1) x 85%

Clean Deadlift

5 x 4 x 113%

Front Squat

5 x 4 x 89%

Hang snatch High Pull

3 x 4 x 70%