RestDay!

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas!
4x[4+5-8 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

For time (You GO , I GO )

40 Devil’s press @22,5/15kg
25 Syncro burpee
50 Wallball @9/6kg
20 Syncro burpee
60 Boxjump @60/50cm
15 Syncro burpee
70 sit up
10 Syncro Burpee
80 cal row
5 Syncro Burpee
Timecap : 30 mins

Part A).
Skill Primer
Hang Muscle Clean & Pause Push Press (5-8 sets x 2+2 / 0:03 pause in the dip)

Part B).
Pause Clean, Hang Clean & Split Jerk
(8 sets x 1+1+2 / 60%-75% / 0:03 pause below knees)

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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EMOM

0-4 mins - 2 squat Clean + 2 push Jerk
2 min Rest
6-10 mins- 1 power clean + 2 squat Clean + 2 push Jerk
2 min rest
12-16 mins 1 power clean + 3 squat Clean + 2 push Jerk + Split jerk
Weight increases each change of complex

6 Gian Sets :

3 Bench Press @ AHAP
5 Weighted Pull-Ups

Go Every 4:00

4x 3 @65-75%

1) 10-15min Hspu Technique

2) EMOM 10

-1 Set of Hspu/Box Hspu/Pike Push Up/Z Press
-45s Easy Erg

Front Squat

4 x 3 ( RIR 2 + )

RIR = reps in reserve