3 rounds of
10 hollow flies
10 plank weight transfers
20 KB side bends

Tall Jerk

3-4 sets x 5 reps

-pelkkä tanko ja tässä hyvät progressiot:

7x
Go every 90sec
1 Squat Clean + 3 Front Squats + 1 Jerk

Moderate weights, don’t work up to failure.

Warmup:

Jog or walk 15 minutes

[Päivän ohjeet ja kysyä saa :) ](

)

Amrap 20min:
2 Ring Muscle Up
4 HSPU
8 KB swing (32/24)

EMOM 10
2 Touch and Go Power Cleans + 2 Thrusters

In the remaining time;
Build up to some heavy good quality C&J
I recommend going singles on the clean and doubles on the jerk when building up. Legs will be nice and warm from the EMOM.

Focus on good split jerks or push jerks

You can record this as 5x1

Back squat 4x8
Please go by feel. ease yourself back into this.

Back Squat 5x4x85-90%
Lift Every 3min

EMOM 12

1 minute : 10 x back squat @45-55%
2 minute : row 120/100m