DB Split Jerk

5x5

Ohje: Tee 5x5 työntö saksiin käsipainoilla. Pidä painot maltillisena, ja keskity hyvään liikkeeseen.

5-5-5-5-5

• Rest 2:00-3:00
• First 2 sets with tempo 31X1.
• Next 2 sets with natural tempo and building weight.
• Final set go for a very challenging set of 5.

5 x 1+1 (power snatch + squat snatch)
@ 70-80%/1rm squat snatch

Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

Snatch Consistency
25 Mins working on snatch tripples you can only increase weight when you hit 3 perfect reps for 3 sets.

Make a note of the heaviest you build up to.

No fails!

(one arm at a time, use heavy dumbbell)

3 Rounds for Time;
1000m/750m Row
30 T2b
30 Thrusters 40/30kg
30 bar over Burpees

Time Cap 40 Mins

3 Hang power clean
3 Front squat
3 STOH

4 rounds for consistent reps each round;
Strict HSPU
Rest 1:30
Strict Chin-Up
Rest 1:30

Conditioning
2RFT:
15 Calorie Row
15 Kipping HPSU
15 C2B
Rest :15 seconds
15 C2B
15 Kipping HPSU
15 Calorie Row
Rest 1:00