jerk wave

E90s x9
3-2-1
3-2-1
3-2-1

AMRAP 15:
15 Overhead Squats 40/30kg
30 Dumbbell Hang Snatches 22,5/15kg
60 Double Unders

*Score = Rounds + Reps

A)
Single Leg Box Jump 1 to 2
6 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.

Last week of these 2

5 complexes, 2 cleans + 1 front squat + 1 jerk + 2 back squats

10 Rounds For Time:
200m Run
15 Wall Balls 9/6kg

Rest 1 Minute Between Rounds

Sumo Deadlift
Build to a heavy 1 over 6-8 sets. Rest 3:00
- Sets of 5,4,3,2,1,1,1..
Option: Build to a moderate 5

EMOM 21

1) 45s. Viivajuoksu/ autojuoksu
2) 6+6 Käsipaino- tai kahvakuulatempaus
3) 1-3 Seinäkävely tai seinälle nousu ja hallittu pito

For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
...
1 Push Press
1 Front Squat
100 Meter Run

Barbell: 40/30kg

*Score=Time it takes to complete the workout

5 Sets of 5

*Score = Sum Total Load of All 5 Sets