clean & jerk practice, then up to heavy

6' AMRAP
12 KB swing @20/12kg
9 KB thruster
6/6 russian twist

1) e1:45 x8, vaihdellen liikkeitä:
4-3-3-2 vauhtipunnerrus
6+6 yhdenjalan maastaveto

2) 10min, kierros kerrallaan kaverin kanssa:
5 maastaveto
5 punnerrus
10 vuorikiipeilijä

*maastavetopaino ~60%

Clean and jerk

Build to 2RM

– Build to a 2RM clean and jerk
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

5 x 2 x 1+1+1 hip, abowe knee, below knee 40-45kg
Kevyt viikko

superset, 4x
20" hollow body rock
5/5 renegade row

10' EMOM
1: 5/5 one arm ring row
2: 1-2 wall walk

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rounds for time:
• 500 m Row
• 5 Power Clean 135/95#
• 5 Front Squats 135/95#
• 15 Bar Over Burpee
• 20 Abmat Sit-ups
Goal: < 15 min.

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.
Shoulder Press weights in the comments.

In every 5min x 5 sets
30 DU / 60 SU
20 wall ball
10/10m suitcase carry @32/24kg
5 C2B

AFAP, score is fastest set