Clean & Jerk
EMOM 20
1. 2 Squat cleans @60% of C&J 1RM
2. Rest
3. 2 Clean and jerks @60% of 1RM
4. Rest
Drop each rep

3 rounds For quality:

7 romanian deadlifts from the blocks, above the knee
9 wallball
12 DB front rack lunge (2x35/2x20)
15 abmat sit ups

With a Running Clock:
0:00 – 10:00 – 2 K row, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 1200 m Row, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 500 m Row, Max Thrusters (95/65)

For time:
30 DU
24 Push Up
30 DU
20 Push Up
30 DU
16 Push Up
30 DU
12 Push Up

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

35 Double Unders
11 Front Squat
7 Burpee Box Jump

3 rounds for time of :
20 CTB
15 Burpees
10 C&J @60/35 kg

Timecap : 15mins

45 min amrap

240m run
30 overhead lunge
30 KB
30 ABMAT sit-up
30 push press (40kg, 30kg, 30kg, 20kg, 20kg)
20 burpee
bar hang 10-15 s.

Rest 45-50 s.

5 kierrosta ja juoksu kuudennesta💪

Hyvä treeni👌

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees