15km bike

JERK

4x3 split jerk, 2s pause in the catch

• napsu lisää viime viikosta

A: Standing hamstring curls 3set
B: Bench Press 5-3-1+
C: Weighted pull ups 3set
D: Incline DB Bench Press 2set
E: Cable OH triceps extensions 2set
F: Leg extensions 1xDrop set

In groups of three,

A)
10 pulls ups
20 STOH (2 x 15/22,5kg DB)
30 wall ball (14/20lbs)

B)
Machine

A) Two people IGYG
B) one person machine kcals

Engine

Accumulate 120 Cal
30s on/30s Off:

• Echo Bike

Rest 3min

Accumulate 100 Cal
40s on/20s off:

• Row

Rest 3min

Accumulate 80 Cal
45s on/15s off:

• Ski

Accessory

4 Rounds:

• 3-5 Dragon Flag
• 10/10 KB Side Bend
• L-Sit Max Hold

5 sets building to challenging: Rest 2' between sets

1 Hang snatch pull
2 Hang power snatch
2 OHS

Rest 2'min Then...
1'min of MAX Power snatch @80%

7 rounds for time:

15 cal echo bike
3 clean & jerks

X2GT

For time

1. Bear Complex 50/35kg
2. BMU
3. Power snatch 50/35kg
4. HSPU
5. STOH 50/35kg
6. Bar facing burpees
7. Thrusters 50/35kg
8. T2B
9. Power clean 50/35kg
10. Pistol squats
11. OHS 50/35kg
12. 120 DU

TC: 40min

Complete:
1
2,1
3,2,1 etc.

1x Bear Complex:

Power clean
Front squat
Push press
Back squat
Push press (from behind the neck)

5 rounds for time:
• 15 Box Jump Overs 24/20#
• 15 Deadlifts BW
BW = bodyweight, meaning, the weight of the barbell equals your bodyweight. Goal: 10 min.

Tempo: jarruttaen alas - räjähtävä ylös