4 sets:
8 Arnold Presses
- By feel. All sets w/ same weight
- Rest as needed

6 sets:
5 Split Jerks
- Go by feel, focus on technic!
- Rest as needed btw sets

15-20min
Jerk Practice
- Foot movement
- Balance & Positions

For Time (each)
A,
21-15-9
-cal Row
-WB

Rest 2:00

B,
21-15-9
-cal Bike
-WB Sit Up with throw

Rest 2:00

C,
21-15-9
-cal Ski or Row
-Dual KB DL @2x24/16

TC: 34 mins
Goal: sub 10 mins (each)

EMOM 40:
Min 1: 5 Strict HSPU
Min 2: 15 Weight Plate Turkish Sit-Up
Min 3: 15 Box Jump Overs 80/60cm
Min 4: 5 Strict Pull-ups

Amrap7:
10 air squat
5 burpee
10 reverse lunges @place
5 push up

E3:00 x5:
6-6-6-5-5 back squat
12 d-db floor press

RX
10 rounds for time with a partner:
16/20-cal row
20 single-arm DB cleans (15/22.5 kg)
—partners alternate full rounds

INTERMEDIATE
10 rounds for time with a partner:
14/18-cal row
20 single-arm DB cleans (10/15 kg)
—partners alternate full rounds

BEGINNER
6 rounds for time with a partner:
11/15-cal row
20 single-arm DB cleans (5/7.5 kg)
—partners alternate full rounds

Lämpö 10 min

High bar squat
10-5-3-2-1-1-1-1-1
60-100-130-150-5x170 kg
2 min lepo ykösten välissä

SJMV
8-6-6-6-6
130-4 x150 kg
90 sec lepo sarjojen välissä

Soutu maasta, veto rinnan alle ( räjähtävät toistot )
5-5-5-5
100-3x120 kg

Kulmasoutu, veto lantioon
10-10-10
@100 kg

Lopun kuntopiiri
10 TTB
10 chest to bar

3 rounds
12 suorinjaloin istumaannousu levypainolla
12 punnerrusta (räjähtäviä, rinta käy maassa asti)

power clean + push jerk + split jerk practice

6'EMOM 2 TNG power clean + 2 split jerk