Clean & Jerk 1 RM

Bench press 2 RM, then sets @ 90%, 80%, 70% (choose reps)

E2:30 x5:
5-5-4-4-3 Back squat
14 alt. seated strict press @2x db’s

Deadlift 4x3

For time :

21-15-9
Thrusters 42,5/30kg
7-5-3 BMU

TC 8

2-3 rounds, 10 reps each:
- Hollow Rocks
- Alt. Tuck-ups
- Sit-ups
- Leg Lifts
- Toe Touches / Toe Reach Ups
- Straight Leg Hip Lift Crunch
- V-ups
- Windshield Wipers
Rest as needed btw movements

9-12-15
Hang Squat Cleans
toes to bar
@61/43

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Push press 1 RM, then 3 sets with 80%, choose reps

10 - 25min
4 kierrosta aikaa vastaan
15 synkronoitu käsipainokyykky (oikea)
15 synkronoitu käsipaino ylöstyöntö (oikea)
10 varpaat renkaisiin
15 synkronoitu käsipainokyykky (vasen)
15 synkronoitu käsipaino ylöstyöntö (vasen)
10 varpaat renkaisiin

Käsipainon painot:
Avoin, Master 35 - 44, Master 45 - 54
Miehet 22,5+17,5kg / Naiset 15+10kg

Teinit, masters +55
Miehet 15+12,5kg / Naiset 10+8kg