Spilt jerk from the rack
5 sets of 2 reps at 85% of max clean and jerk

Hang clean
4 sets of 2 reps at 80% of last week’s heavy single

Paused front squats - pause in the bottom position for 2 seconds
4 sets of 2 at 75%

Clean pulls
4 sets of 2 at 110% of max clean and jerk

Additional extras
Bulgarian spilt squats - 3 sets of 8 reps on each leg with 2x DB’s - 8RPE (these should be hard)
RDL’s 3 sets of 8 with 2x DB’s - 8RE (these should be hard) focus on squeezing the glutes at the top of the rep
3 x 10 dead bugs - focus on midline tension throughout

21-15-9
Echo bike
Thruster (30kg)
Burpee over the bar

Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A: Bench Press 5x3
B: 5x1/3min Amrap Burpees

2x8 Kick Ups To a Wall
- Rest as needed btw sets
————————————————
3 sets:
1m HS Walk Up To a Wall
- As many tries as you can per set
- Rest as needed btw sets
————————————————
3x10 HS Walking Steps, facing the wall
- Keep your body off the wall, but close
- Rest as needed btw sets
————————————————
5-6 sets:
Handstand Walk
- As many tries as you can per set
- Rest as needed btw sets

Jerk Balance 3x3 @40-50% of
1RM
Rest as needed between.

Target: Speed under the bar. Fast
footwork.

LÄMMITTELY
Vastuskuminauhalla:
Ylivienti
Aukiveto
Pull down
Face pull
Yhden jalan sjmv
Lantionnosto ja lonkan loitonnus

Roikunta
Lapavedot
Roikkuen jalan nostot / linkkari

Seinäkyykky
Eteentaivutus seinällä

VOIMA
Suorin jaloin maastaveto
3 x 8-10

EMOM 12:
40s. on / 20s. off
1. Soutu
2. Slam ball
3. Punnerrus käsien irrotuksella
4. Linkkari

20 Steps wl @15kg
20 Abmat sit-ups
10 Db snatch
10 Deadlift
10 HSPU

Deadlift on a plate 4x7 reps, then max reps @ 95%

Front squat 4x8 reps, then max reps @ 95%