Clean

Clean and jerk

Push Jerks
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

Hang Squat Cleans
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

10 min E2MOM:
• 1 Snatch Pull
• 1 Hang Power Snatch
• 1 Power Snatch

LÄMMITTELY
2min soutu
2min pyörä
2min hiihto

sitten 3 kierrosta
5+5 tuulimylly
15 GTOH
15 ilmakyykky
10 istumaannousu

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HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x5min, 1min lepo

1. ergo
2. AMRAP 10 wall ball, 10 kahvakuulaheilautus (raskas), 10 istumaannousu

*Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. AMRAP on tarkoitus mennä reippaalla temmolla ja palautella ergolla.

3 rounds for time:
• 9 Power Cleans 115/75#
• 9 Chest-to-Bar Pull-ups
• 9 AbMat Sit-ups
• 9 Handstand push-ups
Goal: 6-9 min.

EMOM x 8-12

1) row
2) 5-10 ring row + 5-10 push up
3) row
4) 5-10 v-up + 10-20s hollow hold

2-3sets:

15-30s chin over bar
15-30s bottom of ring dip
15-30s hs hold

rest as needed between movements

1) CF Endurance
40MIN EMOM

1) 30DU/40SU + 6-10 T2B
2) 10 DB Hang Clean + 5 DB Shoulder to overhead
3) 12 Cal Row (Easy)
4) 4 Wall Walk
5) 12 Pistol Squat (6+6) /10 DB Squat

*DB 2x30-35lbs

2) Accessories
3-4 Rounds For Quality

-45s Banded Deadbug
-30-45s Body Saw Plank
+ Max reps (-2-3 reps) Hanging Knee Raise

Plank:

Deadbug: