Split Jerk
5R, 3R or 1R based on daily programming.

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Options to post as 3 x 5, 3 x 3 or 3 x 1.

Strength (load)

In 20 minutes build up to a heavy set of 3 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

In a 5min window
Buy in: 50/40 Cal. On a machine
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

Rest 3min

In a 5min window
30 Wall Balls
15 Sumo Deadlift High Pull 50/35kg
15 Toes-to-bar
+
Max Handstand Pushups in the remaining time

Jokaisella alkavalla minuutilla 10min ajan
Squat clean/power clean 80-90%

Back Squat
8reps @70-75%
6reps @75-77,5%
4reps @77,5-82,5%
4reps @82,5-85%

Every 90s x 8
Alt. A & B

A) 3-3-3-3 Shoulder press V.1-2
B) 3-3-3-3 Chin up V.1-2

Huom!
Shoulder pressin voi ottaa maasta.
Osa voi aloittaa presseistä ja osa leuoista.

Skaalaukset:
Chin up->Kumppari tai low bar

Back squat
4x5
2-3reps in tank

PERFORMANCE
EMOM x 30 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - Max Strict Pull-Ups
MIN 3 - 15/12 Cal Bike/Row/Ski
MIN 4 - Max Toes to Bar (strict or kipping) or Max Double KB Turkish Sit-Up
MIN 5 - Rest

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FITNESS
EMOM x 30 MINUTES
MIN 1 - 12/10 Cal Bike/Row/Ski
MIN 2 - Max Ring Rows
MIN 3 - 12/10 Cal Bike/Row/Ski
MIN 4 - Max Kipping Knee Raise or Max Single KB Turkish Sit-Up
MIN 5 - Rest

• RPE 8
• Video: https://vimeo.com/886786415?share=copy

7 Rounds of:
7 Bar Facing Burpees
7 Front Squats 60/40kg
7 Pullups

Practice double-unders
Or do Flight simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double-unders.