Jerk Complex:

Push Jerk + Push Jerk + Split Jerk
6x1x80-90%
Rest 3 min

Back Squat
4x8r
Leave 1 rep in the tank.
Rest as needed.

Hspu
5 x E2m
5-10 Hspu/Deficit hspu

Wod
Tabata
T2b
1 min rest
Row

10 Min Emom
3 Front squat 75-80%

2 rds, eka a,b,c ja sitten uusiks a,b ja c.

A.)
35/30 cal bike
6 lateral burpees over DB
12 Hang DB C&J Non-alternating (6/6)
6 lateral burpees over DB

B.)
35/30 cal Ski erg
6 lateral burpees over DB
12 Hang DB snatches alternating
6 lateral burpees over DB

C.)
40 WB shots
80 DU
12 burpees over DB

-sellainen kalorimäärä joka menee ~2 min joka kiekalla.
-TC jokaiseen intervalliin 4 min, rest 2 min between.

L1: 20-22,5/15kg // 20/12kg KBs
L2: 25/17,5kg // 24/16kg KBs

Nosta taas painoja edellisviikosta, n. 60 % MAX

For Time:
2k Row
10 Rounds of "Heavy Chief" 70/50kg

1 Round of "Heavy Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

1A) Strict HSPU 5x5
1B) behind the neck pull ups 5x5

Alternating "On the Minute" x 8 (4 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

For time
50-40-30-20-10 reps of
Pushups
Glute Bridges
Back Extensions