GHD situp (choose 5-20/round)
Power Clean (3-7reps, unbroken, choose loading)
Rope Climb (legs/legless, 1-3 reps)

Fast pace, rpe 4+

6 Rounds Of:
14/11cal AB
14 GHD Sit-ups
14/4 Burpees To Target / Sandbag Ground To Shoulder 60/40kg
1:00 Rest

• Alt. btw burpees and sandbag each round.
• Timecap 4:00 / round (rest not included)

@75%
Rest 3min btw lifts

WU: 3x (2 push press + 2 push jerk + 2 split jerk)
Sarjapainot ei korkeita keskity tekniikkaan ja hae tatsi liikkeisiin.

2x8 push jerk 67%
3x5 push jerk 73%
3x3 push jerk 80%

Joka treenikerta lisää 2%

3 sets
12/12 db press
30 steps bodyweight walking lunges

WEEK 3/6

WARM UP 15-20min

Perjantain saliohjelman + jerk technique

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DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@BB pal 2min

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DIP & DRIVE + PUSH PRESS
3[1+3]@BB pal 2min

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STEPPING SPLIT PRESS *both side
3[3+3]@BB pal 2min

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SPLIT JERK
4-6x2@BB / RPE8 *2 quality reps reverse pal 2min

A: Strict chin ups 3set
B: E3M for 18min
1set Kipping Hspu
1set TTB

2 rounds for time

21 bench press @60kg
3 rope climbs
15 bench press @70kg
2 rope climbs
9 bench press @80kg
1 rope climb

Deadlift, bar facing burpee, wallball
21-15-9