Power clean + Hang clean + Front squat + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

"AMRAP 8'
8 Dual DL @ 140/100kg
8 Synch Burpee over the Bar

-2' rest-

AMRAP 8'
8 Synch DB Thrsuter @2x15/10kg
8 Synch T2B

-2' rest-

AMRAP 10'
6 Dual DL @ 140/100kg
6 Synch Burpee over the Bar
6 Synch DB Thrsuter @2x15/10kg
6 Synch T2B"

For time:
1000m row
50 burpee box jumps
50 TTB (sub leg raises)
800m run

• if more than 3 people then have half of them do the run first and the other half do the row first

2 rounds
10 min each
Row
Bike
Echo bike
Ski

Total of 1h 20min

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
On the 1:30 x10
5 push ups
10 goblet lunge(choose weight)
20 jump rope/heavy rope/double unders

Finisher
100 bicycles
1:00 quad stretch

1 set every 90s
3-2-1
3-2-1
3-2-1

1 squat clean + 3 split jerks
1 squat clean + 2 split jerks
1 squat clean + 1 split jerks

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15k run Time Trial @80-90% effort

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä. Harjoituksen tavoitteena on juosta 15km reippaasti, mutta ylläpidettävällä vauhdilla sekä löytää sopiva tahti puolimaratonia varten.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

Then,

1-2 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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EMOM x10

2 jerk (60-70%, BE FAST!!)

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15min AMRAP

20 Air squat
16 Lunge steps
12 Lateral squat
400m Run

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WARM-UP:

400m Run
10 Perfect stretch
400m Run
10 Half kneeling hamstring stretch
400m Run
10 Squat into hamstring stretch

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3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.

Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
Every 1:30 x 10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds