Power clean + front squat jerk
9x1+1r
Go every 90s.
AHAFA

-What?
The front squat jerk is a hybrid exercise that combines the front squat and jerk into a single movement. Note that this is not the same thing as a front squat + jerk, which is a complex of two distinct movements.

-How?
Perform a front squat with the bar in the jerk rack position. Accelerate up through the squat recovery as much as possible. As you reach the standing position continue driving hard against the floor with the legs to push the bar up off the shoulders. Move the feet into the split position as you press yourself down under the bar into a locked-out overhead position. This is simply a jerk that begins with a full squat rather than the normal dip and drive.

-Why?
This exercise can be used to train more aggressive leg drive in the jerk and strengthen the drive by tiring the legs more prior to the final extension.

4 kierrosta pumppia

max toistot hex-punnerrus lattialla
max toistot vasarahauiskääntö

ei lepoa, heti seuraavaan liikkeeseen

AMRAP 14

9 Bar Over Burpees
15 Double Unders
21 Deadlift 80/60kg

8 x Every 1:30

Power Snatch 80-90%

Omatoimi:

Lähestys annettuun %.
Kuljeta tanko lähellä, ponnistus lantiolta. Tanko liikkuu mahdollisimman läheltä vartaloa ylös. Terävä kiinniotto, lavat aktiivisena ja kyynärpää lukkoon.

Practice Bar Muscle up.

2 sets of
21-15-9

Air squats + easy ring row

Lepää 3 min

2 sets of
15-12-9

Power clean 40/30 + push ups

Deadlift 3x4 reps
-NO TNG reps, full reset between the reps.
-try to add more weight than with 5s.
-same weight in all sets.

Accessory:

Single leg RDL 2x15 reps
-1min rest between.

20 Minutes, easy pace & quality

5 Squat to box jumps
8 - 12 Triceps press w/ Dumbell
8 Hanging windshield wipers
8 -12 Pendlay Row

Omatoimi:

Boxihypyt: Pohjakyykystä jatkuvalla liikkeellä hypäten boksille.
Ojentajapunnerrukset : Penkillä istuen, käsipaino niskantakaa. Pidä molemmilla käsillä kiinni.
Tuulilasin pyyhkijät : Riipussa jalat suorana tai koukussa. Mikäli on liian haastava, niin sitten lattialla.
Pendlayt : Selän kulma pysyy vakiona, kuorma sen mukaan.

E2MOM for 12 rounds
3 x Thrusters
In Light – Moderate – Heavy –intervals
(RPE 4)

Barbell Shoulder Press: 6 x 3 @slightly heavier than last week, every 60s.
- Speed should be good here. No grinding.