3 x

10 DB Split squats L/R 2x25kg
20 supermans
10 banded windmills L/R

Clean and Jerk Complex (10:00 – 19:00)

On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk

Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)

-soututekniikka
-hollow + teris

4 x 200m row + 20 hollowrocks + 20 superman rocks

For Time [30 Minute Time Cap]:

150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes

5 rounds, every 3min
12 cal ski
9 t2b
6 power clean

Mobility

Running for 4,7 km

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20min AMRAP:

400m Run
20 Jumping lunges
20 Sit-ups

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WARM-UP:

800m run

then,

2 rounds, 10-20m per each movement:

Samson stretch walk
Glute stretch walk
Inch worm walk
Bear crawl
Duck walk

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