Split jerk from the rack
10 x 1 - start first lift @ 80% of max split jerk
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift - attempt for heavier than last week

Build to a heavy complex of - low hang clean & hang clean (above the knee/below the knee)

Segment clean grip deadlift (pause 1 inch off the floor, at the knee & at the mid thigh)
4 x 2 @ 100% of max clean

Optional accessories
3 sets
50ft Reverse Sled Drag
60s KB Front Rack Wall Sit 2 x 16 / 12kg

EILINEN tai

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

Every 12 minutes for 36 minutes (3 rounds):
1000 m row, ski or 2000 m bike
10 burpees
20 push ups
30 KB swings 24/16 kg
40 sit ups
50 air squats

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

Emom24
1: 8-10 cal machine
2: 12 kb swing
3: 6/6 kb row
4: 12 dual leg raise over kb
5: 8-10 burpee/down up
6: rest

*painot/toistomäärät niin, että lepoa jää vähintään :15sec liikkeen jälkeen.

A. Endurance ”ANNIE”, AMRAP 15 min.
10-20-30-40-50 etc. reps
Double-Unders
Sit-Up
+ 10/8 cal. row/ski each round

• REST 4 min. -

B. AMRAP 15 min
2-4-6-8-10-12-14-16 etc.
Front squats (from the floor) @42,4/30kg
T2B
Push press
Shuttle run (10m = 1 rep)

Clean & jerk - same as split jerk format just lighter %
10 x 1 - start first lift @ 75% of max split jerk
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Power snatch
10 x 1 @ 80% of max snatch

Back squat
6 x 2 @ 85%

Optimal accessories
3 sets:
10 DB bent over row
10 DB passovers
10 hammer curls

LÄMMITTELY
Tekniikkatikkaat
n. 5min

Liikkuvuus liikkuen
1. Lonkan avaukset
2. Lonkankoukistaja & takareisi
3. Askel + ylävartalon kierrot
4. Sivuaskel + ylävartalon kierrot

VOIMA
3 x 6-8 yhden jalan kyykky
3 x 8 yhden käden kulmasoutu

LOPPUTREENI
Circuit, 2 x 40s./20s.
1. Hiihto
2. Seisten kuminauhan kierto oik.
3. Seisten kuminauhan kierto vas.
4. Jalkojen laskut kuminauha käsissä

Strength:
A, 3 sets:
8 Seated DB Good Morning @mod-heavy
10-12 Single Leg Banded Hip Adduction

B, 3 sets:
Reverse Airborne Lunges 6/6 @bw or light DB/KB
Banded Single Leg Extension 15/15

C, For Time
10 minute accumulated wall sit hold
Every time you rest, complete:
5 Push Up
10 Sit Up
15 Jumping Jack

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 30

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.