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

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CLEAN PULL to HIP + CLEAN from KNEE + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+3+2@72-78%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×5@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6-8@85%, bs-%, rest btw sets 2-3min

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video: CLEAN PULL to HIP

video: CLEAN from KNEE 0:20

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

3 x 8 min AMRAP

AMRAP 8

21/17 Calories Row
12 Thrusters 42,5/30kg
7 Pull-Ups

Rest 4:00

AMRAP 8

30/23 Calories Bike Erg
15 Weighted Box-Step-Ups 24"/20" ( DUAL DB´S 22,5/15kg )
30 Dual DB Deadlift 22,5/15kg

AMRAP 8

Run 800m ( 50/40 Calories Echo Bike )
Remaining Time:
20 Push-Ups
30 Air Squats

2-3× 3-5×/side *weight or without

2 rounds
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg (95/65lbs)
10/7 (cal) Air bike
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups

Syklin eka viikko, kisailijat ottakaa tämä viikko iisisti ittenne kanssa, treeneissä suosittelisin edellisen viikon treenejä poimimaan fiiliksen mukaan 2-4.

As Many Reps as Possible in 15 minutes of :

60 Double Unders
30 Wallball Shots 20/14p ( at least 5 reps & change )
15 Burpee Box Over Jumps 24"/20"

*Split as you like

Urheilija Veera V. 590 reps

Kuntoilija Jukka V. ”Ei oo meille Särkän kanssa homma eikä mikkää”.

Hip thrust

4 x 10 @ RPE 7-8 (2-3 RIR), rest 2:00-3:00 between sets

EMOM 10 ( Amrap ) Work 0:40 / Rest 0:20

Odd : Wallball Shots
Even : Kettlebell Swing 24/16kg

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat

2 rounds of;
Arch rocks x10
30 sec bar hang
Downward dog toe taps x20
Alternating V-ups x10

Beat swings 2 sets of 10
Toes to ring 2 sets of 8
Strict toes to bar 2 sets of 6
TTB 2 sets of 6

20.2 Crossfit Open workout - AMRAP/20 4 dumbbell thrusters 6 TTB 24 double unders

Lats EMOM to finish
1. 10 PVC pipe lat pull downs or Lat pull down machine
2. 10 DB bent over row