Push Jerk
5 sets x 5 reps @60%
*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, complete sets at RPE 6.

(Week 2 of 8 Oly Cycle)

RX
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @85/60kg
8 Ring Dips kipping

SCALED
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @moderate
8 Hand Release Push-Ups / Incline Push-Ups
RPE: 8

Goal: 4+ rounds

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll

Pohjenousu 3 x 10-15

Aikaa vastaan 4 kierrosta:

20 Seinäpalloa
20 Maastavetoa 80/60kg

TC: 15min

5 Rounds for time:
60 Double-unders
20 OHS 40/30kg

Front squat 5 x 3+ AHAFA. Rest 3-4 minutes between sets.

Accessories:
4 rounds of
3-5 behind the neck pull-ups/ 8-12 supine ring-rows
10-15 strict toes to bar
15-20 weighted hip extensions on GHD

Try to go heavier & longer sets than last week.

AMRAP 7 minutes:

2 muscle ups
8 KB thrusters 24/16kg
32 DU’s

Skaalattu:
4 pull-ups
8 thrusters 40/30
16 jumps over barbell

C&J technique work.

How did it go?

25min laadukkaasti

5 Mavea 75-80%
20-50 Tuplaa/naruhyppyä
3-10 T2B

6:30 Basic Endurance CrossFit
7:30 Core
8:30 "Holleyman"

15:00 "Holleyman"
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Snatch Technique
19:00 Basic Endurance CrossFit