Clean and Jerk

E2MOMx5 Clean and Jerk x 3

Lisäpainoilla jos pystyy. Skaalaus tarvittaessa.

5 rounds for time

12 deadlifts
9 cleans
6 press

15 min for quality

Shoulder pass through 10 reps (3 positions)
Double KB/DB overhead hold 30 sec
60m farmer walk
10 shoulder T's

Barbell Glute Bridge* x 4 (5 sec pause at top)
Weighted Abmat crunch x20 (Hold db to the sky)

No timed sets, cycle between these two exercises for the remaining time in class.

Barbell Glute Bridge= Keep neutral spine! Mat folded on your hips.

12 min AMRAP

12 weighted box overs (2 x 35/50 lbs)
8 pistol squats / leg
6 hipthrust (use one of the dumbbels as extra weight)

Push Press
Build up to a heavy 3RM

7 rds:
1: Wallball: 10-20
2: deadlift: 6-12 (102.5/70)
3: hspu: 6-12
4: Row/Ab: 10-15cal

3 x for quality
15 ring dip
15 strict chest to bar / 10 ring row + 5 negative pull ups
15 strict toes to bar

3 Rounds of
10 Toes-to-bar
10 Hang Cleans 60/40kg