Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit

Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck

C&J:

2+1 @70%
2+1 @75%
2+1 @80%
2 x 2+1 @85%
of 1RM

RestDay!

EILINEN tai

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

Back Squat

2x5x70%
2x3x75% - 80%
2x2x85% - 90%
2x1x90% - 95%

Send Off 3:00

Strength / Skill:
10-8-6-4-2
STO
Note: As heavy as possible, do not use above reps to warm up. You may strict press, push press, push jerk, split jerk.

WOD - 5Min AMRAP:
- Squat Clean to Overhead (#155/115)

3Min Rest

Post-WOD:
- Tabata Sit Ups

Warmup
3 rounds
5 pullups (did 5-4-3-2-1)
5 pushups
5 squats

WOD:
10 min AMRAP

5 Squats (40kg on bar = 88lb)
10 alternating KB snatches at 12kg
15 burpees

3+10

For Time:

50 Power Cleans 115/85
100 Wallballs 20/14
50 Power Cleans 115/85
On the Minute – 20 Double-Unders

kg: Barbell – 52/38
Medicine Ball – 9/6

Tramppahyppelyä

1. Rive & ylöstyöntöklinikka

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3× 3+5@70-75%, fs-%, rest btw sets 2-3min

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video: front squat + back squat