WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3× 3+4@75-80%, fs-%, rest btw sets 2-3min

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video: front squat + back squat

5 Rounds
5x High box jump
5x Burpee broad jump
15+15x one leg jump
Rest 2min between rounds

50x Situp 25x DU
40x Situp 25x DU
30x Situp 25x DU
20x Situp 25x DU
10x Situp 25x DU

 WARM UP
10 min cycling or jogging or Rowing.
20 squat rotation
20 crab reach
20 side to side bend. reach right arm over head when bending to left and so on.
30 glute bridges

STRENGTH

4x 20 lat pull down with band.
4x 20 bent over row. One arm or two
4x 20 floor press one arm or two.
4x20 bicep curls ahap

can be done with weights or banded. Make it heavy though.

WORKOUT

Death by KB swing or Devils press or thrusters. Depending on equipment you have. you do 1 rep on minute 1 then 2 reps on minute 2 ....and so on until you cannot complete all reps within one minute anymore. Will feel to easy in the beginning then will stop being funny at round 10-12. Go as far as you can and push hard.

COOL DOWN.

5 min box breathing. 3 sec then 4 sec then 5 sec....
3sec in 3sec hold 3sec out 3sec hold....

For time:
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

• 3 Sets of:
GHD Sit Ups 15 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Scala eventualmente le reps per poterle fare unbroken
Rest as need each sets

8 min AMRAP

100m juoksu
1 min lepo

500m row
20 db snatch 22,5/15kg
500m row
15 db ohs
500m row
10 devils press
500m row
15 db ohs
500m row
20 db snatch
500m row

RestDay!

Alkulämmittely ja mobility

Voikkaa

Wod
Tiimissä 5 kierrosta vuorotellen
10 Kyykkyä +pallon kanto 20m

Loppuvenyttelyt