With increasing weight do
5-5-3-3-2-2-1-1

Rest as needed

10x2 split jerk

Pause back squat 4x4 3s hold/ 2min rest
Go heavy!

17-JAN-21
Warm up, stretch

WORKOUT
4 Rounds

1 min run
20 Air squats
15 Glute bridge DB bench press
5 burpees

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

5 roundes for time
20 kbs russian 24kg
20 Goblet squat 24kg
10 strict pullups
2000m

3 rounds for time:

6 deadlift with stop
10 toes to bar
14 double dumbbel lunges

rx: 100/60kg, 25/16kg

A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

8 ohs 35 kg
10 wall ball 6 kg
35 sec lankku