-2 ring MU
-2 wall walks

A) Clean & jerk complex

Nousu raskaahkoon kuormaan kopmpleksissa: ”Low hang clean + clean + jerk” 12:00 minuutin aikana.

Sitten 12 x ”Low hang clean + clean + jerk” @60-70% (työntömaksimista)
- Nostot 1:30 välein
- Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.

B) Squats:

Back squats:
8 @ 62%
8 @ 66%
6 @ 70%
4 @ 75%

Front squats:
5 @ 60%
5 @ 65%
2 x 5 @ 70%

(Optional) Accessory:
4 Rounds of:
20/15 Calories ski erg
15 Thrusters - light/moderate (tavoite ub)
10 Bar over burpees

For Total Load:
5 Sets of 3

*Aim to increase weights from 6.17.22 

For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row

Dumbbells: 23 / 16 kg's
Box: (24"/20")

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Yksi lämppäsarja

10 rounds:
1-2-3-4-5-6-7-8-9-10 clean & jerk 70/48kg

Between every round:
5 pullups
10 pushups
15 airsquats

10 Rounds For Time
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lb)
5 Pull-Ups
10 Push-Ups
15 Air Squats

Rower Seesaw Plank: 3 x 4-6 3s in 3 out. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

As many Fish as Possible.