JERK apuliikkeet

Push jerk in split
(Alla video)

4x4
Every 90s

AF WEEK 5, Day 1

Finisher /Cool Down:
1-2 rounds for feeling good:

1min + 1min Pigeon Stretch
1min + 1min Couch Stretch
2min Wall Side Split
1min Childs Pose

5x5

Go every 3:00

1: 45s burpees over db
2: 10 alternating db snatch
3: 45s wallballs
4: 10 goblet squat with db
5: rest

For time

• 800-meter run
• 80 air squats
• 8 muscle-ups

Pullups
7-6-5-4-4

Bench
3x3
35 = 77
40 = 88
42.5x6 = 94
spot helped to 10

2k row
9:06

tempo snatch pull + hip power snatch + hip squat snatch practice

tempo power snatch + tempo squat snatch 5x1 @moderate weight

7'AMRAP
3 power snatch @40/30kg
6 bent over row
9 ttb

WU:
400m run
2 rds
10 PVC passovers
20m spiderman walk
2 wall walks
20m jumping walking lunges

WOD:
Angie
100 pullups (black band kipping)
100 pushups
100 situps
100 squats

21:03

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

AMRAP 8

800m Run
60/45 (cal) Air bike
SkiErg for calories in the remaining time

– Rest 2:30 between intervals –

AMRAP 8
800m Run
60/45 (cal) SkiErg
Air bike for calories in the remaining time

– Rest 2:30 between intervals –

Overview. A long aerobic conditioning piece alternating the order of bike and ski after each run. Each 8-minute interval mixes steady pacing with controlled effort across machines, testing your ability to hold strong outputs under incomplete recovery. The goal is consistent distances and smooth transitions across all four intervals.
Effort. Work at around 8/10 RPE. Push for steady, high-end aerobic output — hard breathing but sustainable. Each interval should finish feeling tough, not frantic. The 2:30 rest is just enough to reset before starting again at pace.
Feel. Each interval builds quickly; you’ll feel the legs heavy from the run and bike, and the upper body on the ski. The first few minutes feel smooth, but fatigue adds up fast across rounds. Expect breathing to stay high the whole time, so find a rhythm early and hold it.
Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your distances consistent across all four intervals?
– Which pairing (bike or ski first) felt harder to sustain, and why?
– Did you pace the early rounds well enough to hold output late?
– Name three (3) things that went well and one (1) thing you would improve on
Movement options. You can change any machine as needed if you don’t have something