Clean & Jerk 6x3 working sets

120 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. Bfly pull up practice for 25 min
- Progressions
- Practice sets: 7 x 5 reps

2.JG PP 9.10.2018
A. 6 rounds: > 5 rounds, tekniikka hukassa
- 7 butterfly pull ups
-40 s. recovery pace box assisted butterfly pull ups

B. 6 rounds:
- 8 kipping HSPU
- 40 s. recovery pace thrusters with a PVC pipe

3.Stregth
A. Bench press
5x5 @ 50X1 Tempo
- Build to a heavy set of 5. Respect the tempo!
25 30 35 37.5 37.5

B. Weighted chest to bar
- 5 RM in 15 minutes

7x2 Thruster

65-85-95-100-105-110-115

"Annie"
50-40-30-20-10 of
Double Unders
Sit-Ups

I was 5-seconds behind Scott on this one. One of these days, I will get him.

100-80-60-40-20 of du
25-20-15-10-5 of v group

E2mo2m 14
5 sumo dl 142.5
15 as
Max du

Shoulder press challenge L6- 55# x10

Did a halfy on my own /in a hurry to leave town. Head'n to beach!

800M Run

15 Deadlift 95/65

15 Hang Power Clean

15 Push Press

15 Front Squat

15 Burpee

15 Box Jump 24/20

15 Knees to Elbows

15 Double Unders

3 rft
10 double dB pp
10 BJ 90 sm

5 RFT
12 kbs 32 kg
12 t2b
250 row

Tempaus 3@70%, 2@75%, 2@80%, 1@85%, 1@88%, 3x1@90%, 2@85%

Rive + työntö 3x(1+1)@70%, 2x1+1)@75%, 2x(1+1)@80%, 1+1@85%, 1+1@88%, 3x(1+1)@90%, 1+1@80%

Etukyykky 5@73%, 4@78%, 3@83%, 3@88%

Clean 3-3-3-3-3-3-3 reps