A) 3x 30s on / 30s off
AMRAP power clean & push jerk @55-60% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP power clean & push jerk @60-65% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP power clean & push jerk @65-70% 1RM

B) 3 rounds for quality
10-12/side bulgarian split squat
8 tempo good morning (30X1)

Mobility

For time:

21-15-9
push up
hang power snatch@40/30kg

4x
3min ON/2min OFF
alt A and B

A.AMRAP of
30 Double Unders
8 Front Squats 60/40kg (BBF: 2x22,5/15)

B.AMRAP of
12/9 Calories
12 Pullups

E2M x 6

1 clean pull
1 hang squat clean
1 split jerk

Huom! Nouse raskaaseen mutta tekniseen painoon. Aloita noin 65-70% of 1RM C&J. Clean pull = tanko nousee noin navan korkeudelle.

21-15-9

thruster @50/35kg
* 50 DU after each set
(Target under 5min)

5x E4MOM

8 ttb
12 DB snatch
16 wallball

Split Jerk for load:
#1: 3 reps

AMRAP 15
15 KB Swings 24/16kg
12 Wall Balls
9 Box Jumps
6 Handstand Pushups

For Time:
40 - 30 - 20
Knees-To-Elbows
20 - 15 - 10
Front Squats @85/57,5kg
- With a partner, switch movements after both are done