A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

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

B,
Teams of 2 - 10 rounds for time of:
3 Power Snatches@84/57kg
9 Box Jumps@75/60cm
27 Double Unders

Complete in teams of 2. Alternate rounds with your partner in an "I go, you go" format till you complete 10 full rounds (5 each)

C,
3 rounds for quality of:
7 L/7 R Skater Squats
Weighted Wall Sit, pick load, 20 secs
20 L/20 R Lying Leg Raises

Weighted Wall Sit- hold med ball between knees

Rest as needed between rounds.

20 min

2/4/6/8/10..... with 1x17.5 kg DB

• Alternating Hang power Cleans
• Alternating reverse lunges w. DB on Shoulder
• Goblet squats
• Burpees over DB

10 Rounds For Time
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lb)
5 Pull-Ups
10 Push-Ups
15 Air Squats

10 rounds:
1-2-3-4-5-6-7-8-9-10 clean & jerk 70/48kg

Between every round:
5 pullups
10 pushups
15 airsquats

Aikaa vastaan

21-15-9

• Pistoolikyykky (vuorojaloin)
• Burpee

2min tauko

21-15-9

• Ilmakyykky
• Etunojapunnerrus

A: Back squat 5-3-2-1+
B: Dips 3set
C: OH triceps extensions 2set

12min emom

1.min Deficit hspu 3-6 reps
2.min Clean & jerk @50kg 6reps

5x8 bench press

A) Clean & jerk complex

Nousu raskaahkoon kuormaan kopmpleksissa: ”Low hang clean + clean + jerk” 12:00 minuutin aikana.

Sitten 12 x ”Low hang clean + clean + jerk” @60-70% (työntömaksimista)
- Nostot 1:30 välein
- Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.

B) Squats:

Back squats:
8 @ 62%
8 @ 66%
6 @ 70%
4 @ 75%

Front squats:
5 @ 60%
5 @ 65%
2 x 5 @ 70%

(Optional) Accessory:
4 Rounds of:
20/15 Calories ski erg
15 Thrusters - light/moderate (tavoite ub)
10 Bar over burpees