Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x6 @115kg
1x6 @125kg
2x6 @130-140kg

Gymnastic EMOM

EMOM 10:

1) 2-3 Wall Walk + Amrap: Power Clean and Jerk @60
2) Rest

-Rest 5min-

EMOM 10:

1) 2 Rope Climb + Amrap: Thruster @50kg
2) Rest

Placeholder for a 15 min EMOM with 3 exercises.

Tempausta lantiolta, pp ja kokonaisia.
15kilosta 32kiloon saakka.

Kokonaisia työntöjä 30,35,40,44kg.

21-15-9 reps for time of:
*deadlift 70kg
*thruster 25kg

Zombie front squat 3x6

5x1+2+1x40-55kg

16 min AMRAP:
• 8 Plate Overhead Lunges 25/15#
• 8 Burpees
• 8 Plate Overhead Lunges 25/15#
• 8 Chest-to-bar Pull-ups
Use a bumper plate for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg. Goal: complete 8 rounds.

Reipas kävelylenkki, n. 4,2 km ja 1h

10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk.

For Time (Cap: 15 Minutes)

5 Rounds:
• 12 Dumbbell Thrusters (12/10 kg) (Full squat + press overhead, unbroken if possible!)
• 10 Burpees Over Dumbbells (Explosive movement, keep moving!)
• 8 V-Ups or Hanging Knee Raises (Core engagement to support thruster stability!)

🔥 Strategy:
• Keep a steady pace on thrusters—don’t burn out early.
• Burpees are a grind—stay moving, even if it’s slow.
• Core work at the end keeps form sharp for later rounds.

Scaling Options:
• Use lighter dumbbells for thrusters (10/8 kg or less)
• Step over dumbbells instead of jumping for burpees
• Substitute sit-ups for V-ups if needed

This will torch your legs, shoulders, and lungs! Let me know if you need modifications!