Jerks

7 x 2@ 65-90%

SO 3:00

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00

• Sets should look like - 3-3-2-2-1-1-1-1...
  

For Time:

21-21-21
Deadlift 70/50kg
bar over burpees

15-15-15
squat clean 70/50kg
pull ups

9-9-9
Snatch 70/50kg
deficit hspu (10 cm)
100 du´s

(24.1.2019)

Squat clean

4-3-3-2-2

-rest 90 sec between
-squat cleans
-jokaiseen vähän korotellaan painoa, tng reps

EMOM 16
Min 1: 4 d-ball ground to shoulder
Min 2: 40 Sec max DU
Min 3: 10-12 Single arm DB OH lunge steps left
Min 4: 10-12 Single arm DB OH lunge steps right

AMRAP 12

30 Shoulder press 45/35kg
30 DU's or 100 singles
30 Wb 9/6kg
30 Push press 45/35kg
30 Du's or 100 singles
30 Wb 9/6kg
30 Thrusters 45/35kg

Triceps press dumbbell 4 x 12@AHAP

SO 2:00

10-30 DU + 5-10 Sit-ups

Fitness:
10-30 single unders + 5-10 sit-ups

5rds for time

8 burpee over kb
rest 15s
5+5 kb snatch, 24/16
rest 15s
5+5 kb single arm thruster, 24/16
rest 15s

Front squat 3x8 reps AHAP
-rest 90 sec between