Kettlebell D.T. with a twist

5 rnds

20cal row
12 kb deadlift (2x24kg)
9 kb hang clean (2x24kg)
6 kb jerk (2x24kg)
10 rower over burpee

Power clean 5x3 @ Moderate weight
+
Strict pull ups 3xMax
+
5rft
5 Dead lift 120/80
10 burpees

140 min
Warm up for 20 min

1.MU
A. Drills

B. MU
- 13 x 1
- 6 x 2
- 25 total reps

C. Strict MU
- 3 2

2.WL
A. Lifting technique primer: Jerk balance
- 3 x 5 @ light weight
- 25 25 30

B. Every 90 s. for 10 lifts:
Clean and jerk

3.Strength
3 sets:
8+8 KB Box step ups - 2 x 12 kg
15 Reverse hyper - 30 kg

A: Practice Handstand 10min
B: 8x triple jump
C: Sandbacka over Shoulder 5x3 @40kg
D: Walking lunges 2x12@ 40kg sandbag over shoulder
E: 4rnft
15 Sandbacka squats @40kg
20 Rkb swing @20kg

AMRAP 2 HSPU
AMRAP 2 TTB
AMRAP 2 Row Calories
AMRAP 3 Pull ups
AMRAP 3 Burpee box jumps
AMRAP 3 Single arm devils press 22,5/15kg

Vähän kaikkee

10-8-6-8-10

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch

4 Sets of 6
Build to a moderate. This is in place to further prime our hips for the following heavier thrusters.

6 rounds:

40 m heavy sled push

Rest 1 min between rounds

R5JC