Jerk waves
emom 12 min
4rnds
1. min 5 reps @ 75%
2. min 3 reps @ 80%
3. min 1 rep @ 92.5%

Amrap12
- 8 kb swing
- 6-10 knee raises
- 8-12alt. box step up

For time:

Buy in... 20/15 cals Echo bike
15 front squat
15 bow jump overs
12 front squat
12 bow jump overs
9 front squat
9 bow jump overs
Buy out... 20/15 cals Echo bike

TC6

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

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TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH
2x3@barbell, 3@up to 85% sn-%, rest btw sets 2min, *example up to 55-65-70-75-80-85%

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CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2x[1+1]@85% jerk-%, rest btw sets 2min, *example up to 55-65-70-75-80%

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CLEAN PULL *full foot
2@95-100-105%, jerk-%, rest btw sets 2min

4:00 Row

20 + 20 Banded Pull Apart
14 Box Jump Overs
5 Clean & Jerk 20/15kg
5 Clean & Jerk 40/35kg
5 Clean & Jerk 60/45kg

Deadlift, work up to heavy 3RM
+
3x6 @75% of 1RM

2-4-6-8-10...

Box jumps
Single arm devils presses

1: 10 burpees over line
2: 0:30 plank hold
3: 10 thrusters
4: 15 sit-ups

10 ring row
8 ring push-ups / normal push-ups

Painonnoston tekniikkatunti Konalassa