21-15-9

CTB
OHS 50/35kg

TC 6

Clean + push press + split jerk

1 x 1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM

– Build to a daily max 1+1+1, then 2-4 back-off sets of 1+1+1 @ 80-85% of your daily max.
– Daily max = a max 1+1+1 for the day (with good form), not necessarily your all time max

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(20)
WRK :20 REST :10 x8-each exercise-circuit through
hand release push ups
sit ups
squat jax
squats
mountain climbers

Finisher
:30 side plank
1:00 quad stretch

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or easy machine
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-

Core 2-3 rounds

20 medball russian twist
0:20 hollow rock
0:20 superman rock

Rest 60s after 1 round

For time

• 150 burpees
• 150 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 14-lb medicine ball to 9 feet
♂ 20-lb medicine ball to 10 feet

• Row/Bike 90s.

• 2 rds:
  7-10 Air squat
  7-10 Sit ups
  7-10 Ring row
  7-10 Push ups

*. Row/Bike 60s.

• 2 rds:
  10 KB swings
  10 Qoblet squats

• Row/Bike 30s.

• Mobility...

25cal erg

Then
2rnds
10m duck walk
4 Burpee + gto with 10kg plate (eli ensin burpee ja perään ground to overhead)
4 + 4 Windmill with 5kg plate

Movement prep:

Lepoja / Huoltoa

EMOM12, for reps

1 min: wallball
2 min: burbee box jumps
3 min: kettlebell swings