Strength
Split Jerk
2-2-2-2-2 <=== 175

WOD
5 rounds:
5 Shoulder to Overhead (155,105)
15 Box Jumps (24/20)

L2 (115/80) <===
L1 (95/65)
ADV (185,115)

5 rounds of:
Hang Squat Cleans x 5
5 High Box Jumps (34")
do the box jumps very quickly after the HSC set

Juoksua 10x 2min reippaasti ja 2min rauhallisesti.

Huono keli, mutta sen verran lunta jään päällä että uskalsi mennä.

Clean and Jerk

1-1-1-1-1-1-1

Rest between 1-5 minutes between lifts. Increase rest time, as load increases. For optimal results, finding your 1 rep max should take 7 attempts or less. Increase weight until you cannot perform the lift.

Almost had 190 up, but was having trouble with racking technique. I need to practice my form.

Jerk 1 RM

Aikaa vastaan:

400 m burpee (hyppy eteenpäin)

Rest day, total workouts of the week 13 h, x 7

Strength & Conditioning:
Metcon x 2
Aer x 2, 105 min
BB x 2
Squat 860 kg

Gymnatics:
MU - 60
BMU -
Bfly - 100
BCTB - 25
HSW - 32 m

Recovery:
Sleep 3/7
Avg. 7 h 40 min
Avg. 22:35
Avg. EA 39 kcal/FFM

Warm-up : 4x (15 air squat; 15'' hold squat position, 15 mountain climb, 15 swing, 15 pushup)

EMOM x 12 min : 5 Hpcl (dunbbell) 5 burpees
TABATA (dunbbells) : Thrusters , sit-up, snatch , clean&jerk

WARM UP: 100m run + 5 burpees x 5 min + 2 x ( 15 squat , 15'' squat hold , 15 mountain climb, 15 swing, 15 pushup)
WOD:
30'' SWING + 30'' push-up for 7 min
30'' pull-up + 30'' skip for 7 min
30'' Hpcl&Jerk + 30'' situp for 7 min

21-15-9 rep rounds for time of:

Overhead Squat, 135 lbs / 95 lbs
Pull-ups, chest to bar