WU: 3x (2 push press + 2 push jerk + 2 split jerk)
Sarjapainot ei korkeita keskity tekniikkaan ja hae tatsi liikkeisiin.

2x8 push jerk 67%
3x5 push jerk 73%
3x3 push jerk 80%

Joka treenikerta lisää 2%

4 rounds of
30s. work
sled sprint ( keep very light)
-- 1 min rest --
Banded russian KBS 32/24kg
-- 1 min rest --
- accumulate distance/ reps for 30s.

Cash in $ 25 WB

12 Squat snatches ~70% /45kg
4rnds
10 Pull-ups
10 Box jumps 60/50cm

9 Squat snatches ~75%/50kg
3rnds
20 DU
10 KBS 24/16kg

6 Squat snatches ~80%/55kg
2rnds
5 Devils presses DB 2x22,5/15kg
5 Double DB box step overs
5 Devils presses
5 Double DB box step overs

3 Squat snatches ~85%/60kg

Cash out $ 25 WB

AMRAP in 20 minutes
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

Push press 5 x 3

Finisher:
3 x 10-12 Arnold's press

Penkkipunnerrus 4x2

3 rounds for time of

• 20 Turkish get-ups
• Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

Power Clean + Push Jerk + Split Jerk

8 x ( 1+1+1 ) @ 60 - 80% OF C&J

Push Press in Split Position

4 x ( 2 + 2 )

Front Squat

3 x 3 @ 95%

Kilpailija suorittaa mahdollisimman nopeasti:
3 kierrosta

15 Wb
5 Devil Press

Wb: Naiset: 6kg pallo, 2,7m target, Miehet: 9kg pallo, 3m target
Devil Press: naiset 2x 15kg dumbbell, miehet 2x 22,5kg dumbbell