Clean and Jerk
E2MOMx4 1 Power Clean + 3 Front Squats + 1 Jerk

Back Squat

1x5 (75%)
3x5 (80%)
1x3 (83%)

3 Rounds for time

1st round:

10 Deadlift 75% of 1RM
9 C&J 75%
8 Snatch 75%
10 Pull-ups
9 C2B
8 Bar MU

2nd round:

7 Deadlift 80%
6 C&J 80%
5 Snatch 80%
7 Pull-ups
6 C2B
5 Bar MU

3rd round:

4 Deadlift 85%
3 C&J 85%
2 Snatch 85%
4 Pull-ups
3 C2B
2 Bar MU

3 kierrosta :

10 x painonsiirto kädeltä toiselle.
10 x handstand popping
5-10 x painonsiirto levypainolle

3 x 10 m käsilläkävely tai käsilläkävely seinääkohti

Warm up(0:00-10:00)
3rds
10 jax
10 single leg deadlift
10 jing jangs

Mobility(10:00-15:00)
1:00 min bf stretch
:30 chest opener

Fittrain Intervals(16)
:15 on/:15 off/:15 on/:15 off x4
plank taps
toe taps
flutter kicks
jing jang

Opt(12)
1600m walk/run
gym goat
5x100m hill sprints

Finisher
1:00 min plank
15 side plank punch thru per
1:00 min quad stretch

21 - 15 - 9

T2B
KBS 32/24kg

TC 6min

AMRAP 10:00
12 Lateral Burpees
9 Sumo DLHP
6 Muscle ups

1a) DB Bench Press w. rotation: 4 x 8. Rest 30s.
– add weight each set
1b) DB Split Squat: 4 x 6 ea. Rest 30s.
1c) Side Plank: 4 x 10s each. Rest 30s.

Lepoja

35 + 120 min
Warm up for 5 min
1.Gymnastics
A. BMU practice for 15 min
- 1 1 1 2 2 2 2 = 11
B. Butterfly pull up practice for 10 min
- 6 7 7 6 7 8 = 41 reps

Hard routine
2.Warm up: KB's & ball throws

3.Weightlifting
A. Split jerk
2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
1 RM 70 kg

4.Conditioning
A. Warm up:
2 sets:
30 DU
10 burpee
Into:
8 pull up
8 TTB
8 pull up

B. Linna Masters karsinta, FT, cap 20 min:
25 cal row
25 m FR walking lunges @ 40 kg
20 pull up
20 TTB
15 BFB
15 clean & jerk
100 DU
15 clean & jerk
15 BFB
20 TTB
20 pull up
25 m FR walking lunges
25 cal row
Result: 13 TTB on the way back
174/184

5.Accessory
A. 4 rounds:
- 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
- 15 s. pito, peukalot ylös
rest 60 s.
B. 4 rounds:
- 15 s. vipunostot sivulle, peukalot ylös - 1 kg
- 15 s. pito, kämmenet ylös
B. EMOM12:
1) 30 s. v-ups
2) 30 s. hollow hold
3) 30 s. side twists