Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:30 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

4 Intervals

A1. 4-minute AMRAP

50 Double-unders
5 D-Ball Cleans 60/40kg
5 Wall walks

A2. 4-minute AMRAP

12/8 Echo bike
6 D-Ball Squats 60/40kg
12 Chest-to-bar pull-ups / Toes-to-bars (alt rounds)

Rest 3-minutes b/t intervals

For time:

10 Rounds:

500m Row
Rest 1 Minute

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets

10 Rounds For Time:

3 Power Cleans (155/105 lb)
6 Burpees
9 Wall Balls (20/14 lb)

Q7AV

Find heavy of the day in 15min
(RPE 4+ to 5)

A1: Db Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA Db Shoulder press 2set
C: Flared push ups 2set
D: DB Shoulder flys 1xMax

40 min amrap
250m row
20 m utfall
15 kbs
250m row
15 burpees over the rower
10 pullups

16 min emom

45 s on, 15 s off

Split squat
Wallsit
Hip thrust
Hamstring hold

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min