On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

• 14 Min AMRAP of:
Ring Muscle Ups 7/5 reps
MB Wall Ball (9/6Kg) 50 reps
Double Unders 100 reps

Alkulämmittely ja mobility

Voikkaa

Otm 12
A) 3+3 Istumaannousu ja takaburpee
B) 3 rive 6 Punnerrus

Loppuvenyttelyt

Jerks, squats, Broad Jumps and accessory
E2momx8
1 split jerk form rack or blocks. 85-105% max.

Back squat 5x3

10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

3 rds:
- 8-12 1-armed dumpbell bench press. Slow tempo, controlled movement
- 6-12 1-armed ring row. Slow tempo, controlled movement
- 10-15s hollow rock hold + 10-15 hollow rock

Mark your split jerk weights here:

A
A. Warm Up

warm up
PVC+MOBILITY
3 RND
10 Power Snatch 35/25KG
10 OHS
20 GHD
50 DU

B. Forza
Squat Snatch
6×4 @ 80%
Drop and Reset

C. Conditioning – For Time
AMRAP 8'
5 Clean and Jerk 60-50/45-35KG
5 RING DIP
10 PISTOL SQUAT

D. Conditioning – ENDURANCE

0-5'
PVC+MOBILITY
5-15' AMRAP
30 AIR SQUAT S.
20 PUSH-UP CLOSE GRIP
10 BURPEES S.
50 DU
15-30' AMRAP
20 Squat Snatch
15 TTB S.
20 S.arm DB C&J
4 ROPE CLIMB
30-47' AMRAP
30 CAL ROW
5+5 P. PRESS
20 bbjo
5+5 P. PRESS
30 PULL-UP

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Hang Clean 7x 3

CONDITIONING (21.11.2018)

4x10min EMOM, 5min rest between (A+B+C+D)

A: 5 Pull-Up + 10 Push-Up +15 Air Squat

5min rest

B: Alternate between 1&2
1) 10 Push Jerk (unbroken, bar from ground)
2) 10-15 Medball Clean (squat cleans)

5min rest

C: 
1) 10-15 TTB
2) 8-15 Up and Down

5min rest

D: 
1) Row 14/9cal RPE 4
2) Row 8/5 cal RPE 2

Overall RPE 3-4, not all out!

Target: 10-15sec rest on each minute. Unbroken sets.