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:

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges (with DB/KB)

Accessory

3-4 Rounds

3+3 Pallof walk (2s hold)

10 Ghd hip extension/ Box ghd

4-6 Hamstring walk

Ring skills

5 x 1 ring pull up
3 x max aika ring support bottom
3 x max aika ring support top

Accumulate 1 min in L sit.

Shoulder Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

Send Off 2:30

50-40-30-20-10
KP Rive+työntö
-Välissä sprintti

Choose ONE of the following sports
Swim 90:00 TT
Bike 90:00 TT
Run 90:00 TT
Row 90:00 TT

A
A. Warm Up
PVC+MOBILITY

Row 1,5 KM
20 Empty Bar Thruster
30 HRPU

B. Forza
Warm Up
Pause Position Hang Squat Clean
6×3
POI TROVARE 1 RM Hang Squat Clean

C. – For Time
Ogni 4' fino al fallimento, o non oltre i 6 rnd
12 Burpee Box Jump
10 Clean and Jerk 60-50/45-35kg
6 BMU/8 C2B

D. Skill
5 rnd
6 Strict Pull Up
5 Strict TTB
4 Pull-up

E- For Rep
AMRAP 12'
Row 300m
3 Rope Climb

G. Optional Acc.
Da 1-3 Rnd
3×1'
Shoulder Tap

4×40" PlANK

5×2' GHD + MB

• For Time:
BB Thrusters 30 reps
BB Power Snatch 30 reps
BB Overhead Squats 30 reps
@ 50/35Kg