B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Deadbug or Hollow Hold
MIN 3 - :50 Easy Jog/Walk

Loppuverkkana

For time
"Jerry"
1.6 k run
2 k row
1,6 k run
Aikarajat 23.30 miehet ja 25.30 naiset.

Power clean 4x4 reps (TNG)

Tuesday 24th April

CLEAN AND JERK

Every Other Minute on the Minute x 14 (7 reps):
Clean Deadlift + 4 Second Lower to Floor + Power Clean + Push Jerk

Heavier than last week, but focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 3 of 8

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Performance
For Time:
500m Run
15 Bar Muscle-Ups
400m Run
9 Bar Muscle Ups
300m Run
6 Bar Muscle-Ups

Fitness
For Time:
500m Run
15 Chest-to-Bar Pull-Ups
15 Push-Ups
400m Run
9 Chest-to-Bar Pull-Ups
9 Push-Ups
300m Run
6 Chest-to-Bar Pull-Ups
6 Push-Ups

Post time and Rx to comments.

1. Strength BS 4x4 80% Rest 2 min between sets
2. Primer Row 500 m 25 empty bar thrusters 15 pull ups
3. Met-Con AMRAP 20 min Run 400 m 21 Power snatch 95/65 21 burpee to 6" target
4. Interval 5 rft: 12 dl #155/105, 9 HPC, 6 PJ REST 1 MIN between rounds

15min amrap
200m Run
5 Floor Press
5 Power Clean
- men use bodyweight / women 80% of BW

5 x
40 m karhukävely
10 täydellistä kyykkyä
5 PEP

VAPU, niskasta saksissa 3x5

Raakarive + rive riipusta, puolesta reidestä

1+1@70 x 5

VAPU, 2 sekunnin pito ylhäällä

3x3@85%