5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

A:
Clean & Jerk
Every 90" for 8 rounds
Work up to a heavy load of the day, maintains balance and tension off the floor throughout sets.
Post loads to comments

B:
AMRAP 2'
5 Deadlift 60/40KG
5 Burpees
Rest 2'
AMRAP 2'
15 DU
10 Squats
Rest 2'
AMRAP 2'
Wall Balls

Easy aerobic pace:
40-60min:
5 min row
5min ski
5 min assaultbike

"Mind Control"
7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Row

Pounds - 135/95
Kilos - 61/43

Lämppä

Mobility

Tempausta

Wod
OTM 20
1)Tempaus riipusta 4x
2)Leuka 4x

Burpee tabata 8x 20/10

Loppujäähdyttely

Front squat 3x5 +1-2,5kg last week
Push Press 5x3 + 1-2,5kg last week
+
4min amrap:
21 power snatch 35/25kg
21 pull ups
Amrap row for cal
4min rest
4min amrap:
15 power snatch 40/30kg
15 TTB
Amrap row for cal
4min rest
4min amrap:
9 Power snatch 50/35kg
9 CTB
Amrap Row for cal

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

15' AMRAP:
5 Pullups
10 Wall Ball (9\6kg)
15 KB Swings (24\16kg)

Lämppä

Harjoitellaan maastavetoa

Wod:
3 Kierrosta
Kk-mave 10
Istumaan nousu 15
250 m juoksu

Lankkutabata

On a 50-minute clock, with no rest between

• 15 minutes of handstand practice
• 10 minutes of L-sit practice
• 5 minutes of double-unders
• 20 minutes of stretching