RestDay!

4 sets: 2 Power clean + 2 Front squat + 2 Jerk
3 sets: 2 Power clean + 1 Front squat + 1 Jerk
3 sets: 1 squat clean + 1 Jerk
5 sets: Front squat 6-5-4-3-2 reps
4 sets: Double db push press 8 reps

5 Sets:
3 Pausing Jerk Drives

Percentages based off estimated 1RM Jerk:
Set #1 - 65%
Set #2 - 70%
Set #3+4+5 - 75%

Rest as needed between sets, but aim to keep it to 2:00 or less.

Staff Sergeant Donna Johnson

5 rounds

60 high nees
30 burpees
20 chair dips
10 air squats

3 rounds for time of

800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope

♀ 95 lb. ♂ 135 lb.

Ei ohjattuja tunteja!

Alkuverryttely: 800m hölkkää + venyttelyt + 400m tavoitevauhdilla.

Lepo 3-5 minuuttia.

8 x 200m 4-7 sekuntia tavoitevauhtia kovempaa. Lepo 1:30.

Lepo 3 min

800m tavoitevauhdilla.

5 RFT
20 wallballs 20/14
10 box jump overs
20 sit ups

Increase BOLD weights if you feel good

Voima tempaus + Snatch drop

3 x (3+3)x40%

Tempaus polvelta + valakyykyykky 1+1x70, 2 x (1+1)x75%, 2 x(1+1)x80%

Rive polvelta + etukyykky + Raty + Työntö 1+1+1+1x70%, 2 x (1+1+1+1)x75%, 2 x(1+1+1+1)x80% (työnnöstä)

Takakyykky 3 x 5 x70%

Reverse hyper 3 x15

135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 6x2
- MU x28

2.Gymnastics capacity
EMOM10:
8 Chest to bar + 8 Wall ball
- Changed to 8 butterfly pull ups + 6 cal bike

3.Strength
10-8-6-4-2 Strict HSPU - feet on box

4.Mobility