Tall jerk 5 sets of 2 reps keep this nice and light - this will help with footwork for the spilt jerk

YouTube for tall jerk

Muscle clean 3 sets of 5 reps @ 6RPE (we did 5RPE last week) so heavier than last week

Hang clean - build to a heavy 1RM

Back squat - 5 sets of 3 tempo squats 5 seconds on the way down, 5 seconds on the way up @ 50-60% (again heavier than last week)

Additional extras -
Accumulate 3 minutes in a plank hold
Weighted lunges 3 x 8 reps on each side @ 7RPE weight
Calf raises either on a machine or stood on the end of a plate @ 7PE for 3 sets of 8 reps

Warm Up:
300m (Any Style)

Drills:
4x100m
*Alternating Between Pull & Kick

Main Sets:
3 x [25-50-75-100-75-50-25m]
Rest 15 Seconds After All Intervals

Cool Down:
100m (Any Style)

5 sets:
5 OHS w/ pause
- Pause at the bottom
- Rest as needed

15cl
15 goblet squat
20 alt. Hang db snatch

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Overhead squat (75-85%)

Basic Endurance 50 minutes :

2-3-4-5-6-7-8-9... Minutes Ergo

Echo
Row
Bike Erg

Deadlift decifit
3 set of 6 reps
Decifit ~10cm

5 rft
27 cal row
21 ttb
15 hspu
Cap 22'

For time
4 ring mu
40 dual dumbell deadlift 24+24
40 pistol squat
3 ring mu
30 dual dumbell deadlift
30 pistol squat
2 ring mu
20 dual dumbell deadlift
20 pistol squat