4 x 8

Every 2:00

A1. One leg RDL (8+8)

A2. Half Kneeling shoulder press (8+8)

Kehonpainovoimistelua, laatuun keskittyen

3 kierrosta
5-8 rengasleuanveto
8-12 etunojapunnerrus korokkeilla

3 kierrosta
15s dippipito renkailla/laatikoilla
5-10 varpaat tankoon

3 kierrosta
20-30 pohjenousu
6+6 kahvakuulatempaus, nouseva paino

WEIGHTLIFTING (3/3)

3 rounds of: 3x3sec Dip Hold.

Use the heaviest load of Jerk Doubles. Lower to the bottom position of your dip, hold for 3sec, stand up and repeat 2 more times. Rest as needed between rounds.

Bar from the rack or blocks.

RPE 3+ to 4

Target: Knees forward and outside, straight back.

5 sets x 1:30

Power clean + hang squat clean + push jerk + split jerk

Go heavy or train technique

Clean-Jerk
8x2 @ relative heavy but comfortable
Go every 60s.
The clean-jerk is a hybrid exercise that combines the clean and jerk into a single movement. Note that this is not the same thing as a clean & jerk, which is two distinct movements.

Amrap;
30/20 Cal Row
Amrap wall balls (biggest unbroken set possible)
Row must be sub 1:45

When you stop wall balls the workout is over.
Work in Pairs if needed. Score is total unbroken wall balls

Power Snatch (40/30kg),
Wallball

STRENGTH (2/3)

3-4 rounds, rest as needed between movements:

1) 8 DB Bench Press, tempo 42X1
2) 6 Double Prone KB Row, tempo 30X2 video
3) 6+6 Reverse Lunge

RPE 4 to 4+

Add 2,5-5%or one more rep compared to last week.

Tempo 42X1
4= 4 sec down (negative)
2= 2 sec hold at the bottom
X= explosive up
1= 1sec at the top

4 rds for time (TC:10 min)
10 lateral burpees over barbell
rest 20 sec
8 back squats from the floor @~50% of 1RM
rest 20 sec

EMOM 8

Hang clean + split jerk

2+2@60-80% (jerk)