Power Jerk
6x3r @ 70%
1min Recovery

Use heavy but comfortable weights in following comlex.
3 x Hang Power Clean
3 x Shoulder to Overhead
3 x Shoulder to Overhead behind neck

Every 150s x 5

3-4 HSPU V.1

Huom! Jokaisessa toistossa 3s isometrinen pysäytys jarruttavan vaiheen puolessa välissä. Skaalaukset: Jalat tai polvet boksilla.

4x2 @90-93%

3 Rounds:
12 Alt. Seated KB press
8-10 Ring row (2-0-X-0)
10 Alt. Plank pull trough

AMRAP 2 x 3 Rounds

Row 21/15 Calories
Max Reps Wallball Shots 20/14p

Rest 2:00

Score : Total of WB

3 split jerks
– Lift once every 3:00.

Scaled WOD
5 sets for load:
5 push jerks

Deadlift
2 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%

Power Clean
12-10-8
Touch and go reps
Start Light and build to Moderate. This is a deload week.
RPE 5

EMOM x 8-12
1) row
2) 5 snatch grip dl + 5 snatch pull + 5 power snatch
3) row
4) 5 snatch grip push press + 5 snatch balance + pause OHS 5-10s