SPLIT JERK
7 Sets of the Complex:
1 Pausing Split Jerk + 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 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk

7 RFT

• 7 Thrusters 60kg
• 2 Legless ropeclimbs

4 x 12 reps

Alkulämmittely ja mobility

Tempaus harjoittelua

6 x 3min
60m juoksu
20 vuorikiipeilijää
20-30s lankkupito

Loppuvenyttelyt

5RFQ
40m OH Barbell Carry
30sec Hollow Hold
40m SA Farmer Carry (ea)
30sec Arch Hold

Käytä aikaa rintalihasten ja rintarangan availuun

WOD
20min. amrap
30x mountain climber
30x air squat
20x KB/DB push press
10x burpee
10x KB/DB snatch

TGU training 15min

2 rounds, 3 minutes in between each round
In 3 minutes,
500 m Row
Then max burpees with remaining time
*Score is total burpee reps

3 minute rest then

*For time
100 Box jumps 24/20”
100 American KB swings 53/35
*Partition reps any way you like, just get the work done!

5 rounds of;
10m handstand walk
20 x pistol squat
10 x L-sit