A,
3-Position Power Clean + Jerk 2-2-1-1-1

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

High Hang + Hang + Floor
2 sets of 2x(1+1+1+1)
3 sets of 1x(1+1+1+1)

Use 60% 1RM for the sets of 2 and 65% 1RM for the singles. Perform the jerk only after the clean from the floor.

B,
4 rounds for time of:
5 Man Makers @22,5/15kg
15 Chest-to-bar Pull-ups
100m Farmer carry

Goal: sub 20 mins

C,
3 rounds for quality of:
10 Ring Walk Outs
10 L/10 R Paloff Press
10 Hip Extensions
10 L/10 R Teapots, pick load

Ring Walk Outs or Barbell Walk Outs
Hip Extensions- add weight if needed

Askelkyykky 5x
Lantionnosto lisäpainolla 5x12
Sjmv käsipainoilla 5x10
Istumaannousu lisäpainolla x200

Mobility

3 rounds for time:
5 HSPU
10 Rind dips
15 Pushups on DBs
20 DB Push presses

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Metcon(time)

For time:

100 Burpees
*10 Sit-ups EMOM

*Tee jokaisella alkavalla minuutilla 10 istumaannousua. Harjoitus alkaa istumaannousuista.

WARM-UP:

Tabata 8x20sec work/10sec rest: Alternate between burpee & sit-ups.

Then:

1-2 rounds

1min/side half kneeling hamstring stretch
10/10 chest stretch

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For time:

40 Power snatch
40 Cal bike

2 min rest

40 OHS
40 Cal ski

2 min rest

40 Hang power clean
40 Cal row

2 min rest

20 power snatch
20 Cal bike

2 min rest

20 OHS
20 Cal ski

2 min rest

20 Hang power clean
20 Cal row

Barbel 35 kg

10 kierrosta:
5 x käsipaino yleisliike, rive, työntö
3 x mu
15 per käsi farmarikanto

6 x 2+1

3, 3, 3, 3, 2