Split jerk, 3 x 5, 60-75 %

12 min strength EMOM:
Min 1: Tempo Ring Rows x 8 reps (3 sec down, 3 sec hold on top)
Min 2: Seated DB/KB Press x 8 reps
Min 3: Band pull aparts x 30 reps

Barbell Bench Press 5 x 4 (spot each other)
P1: Kb swing 5x 15
P2: Angled Ab Rollout 5x 5/ (regular rollouts but slightly left then slightly right)

3-3.5min (only enough rest to change weight)

20mins

6 Push-Up,
8 KBS,
10 Box Jump

technique

1) Row/Assault/Ski...
2) 5 Power Clean&Jerk (@65-75%)
3) rest

Clean + Front Squat + Jerk

1 set of 3+3+3 @ 60%
1 set of 2+2+2 @ 75%
5 sets of 1+2+1 @ 80-85% of c&J 1 RM.

Perform 1 set every 2 minutes for 14 minutes.

Shoulder press 4 x 8 @ 75 %

Huom: ilman feilejä, mikäli viimeksi 70 % ei tullut ylös niin tee nyt sillä

E2MOM 16 minutes:
Snatch Balance + Overhead Squat

Build up to start weight in 3-4 sets.
Lift remaining 4-5 sets at that weight.
As heavy as form allows.
Lift in pairs.

1 arm shoulder press 4x6reps
-use 100% which we tested before.
-1 min rest between the sets