1* Clean & Jerk

12 min EMOM

*pariton min 3 x raakarive, pysäytys vastaanottoasennossa
*parillinen min 3 x köysilaskeutuminen TAI voi kokeilla köysikiipeilyä

• 18 Min E6MOM (ogni 6 min x 3 volte) of:
BB Thrusters (60/40Kg) 10 reps unbroken
Run 400 m sprint
BB Thrusters (60/40Kg) 10 reps unbroken

400mt run = 500mt row

Snatch pull + hang snatch + snatch balance
@60% tempauksen maksimista
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DAY 6
WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

3 rounds of:
5 Ab-wheels
10 Windshield vipers
15 Hollow rocks
20m + 20m One-KB Suitcase carry
Rest

Kellonaika: klo 10-11
Paikka: Tuusulan Urheilukeskus (rata)
Kilpailukuja, 04300 TUUSULA

Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.

15' kipping pullups practice

For time:
30 - 24 - 18
15 - 12 - 9

Handstand Push Ups
Hang Power Cleans (80/60kg)

Please post times to comments...

3' DU +PVC+MOBILITY

poi

3RND
10 Goblet Squat
8 Burpee
100m S. Run

A.
OGNI 3', PER 15' (5 set):
Clean + 2 Front Squats + Jerk

Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 4-5 = 1 rep @ 80% of 1-RM Clean & Jerk

REST 5'

OGNI 2', PER 4' (4 set):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

B.
For time:
Run 800mt
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

C.
3 RND
15 Power Snatch 35/25KG
15 GHD+MB
15 Power Clean 35/25KG
15 TTB

opzionale

D.
For Time
30 Ring Dip
20 BMU
60CAL ROW

3-5-8-10-8-5-3 reps of clean grip deadlift.

Reps should be done unbroken and without the need to let go of the bar.