Clean and Jerk Practice
E2MOM for 10min
5+5 DB Hang Clean and Split Jerks

Front Squat 3x5,2 RIR
Rest 3 min

Power snatch into overhead squat
6x3r
Leave 2-3 reps in the tank.
Go every 90s.

Not for Time:
40 Unbroken Double-Unders
40% Unbroken Ring Muscle-ups

Time cap: 15min.

25 x T2B
50 x DU
15-13-11 x Squat Clean

TC 14min

2k row
2k AB
1,5k run

5-10min Row/run/airbike

Then 3 rounds:
10-20 Banded Good Morning video
3-5 Thruster 3 for 1 video
5-10 Pull-Up/Ring Row
+
Perfect Stretch video

CONDITIONING

2 rounds for time:

Run 1600m
3min rest
Run 800m
2min rest
Run 400m
1min rest

Target: Try to match your times on the second round. RPE 3 to 4, with all distances. Not all out.

CONDITIONING

(A+B+C)
A: 3min AMRAP: 500/400m Row + AMRAP of Devils Press @22,5/15kg

2min rest

B: 3min AMRAP: 500/400m Row + AMRAP of: 7 C2B + 7 Push-Up

2min rest

C: 3min AMRAP: 500/400m Row + AMRAP of: 7 STOH @50/35kg + 7 Bar facing Burpee

Overall RPE 4 (work every AMRAP with the intensity of RPE 4)

Target: Breathe heavily, almost gasping for air.

Tailoring Options:

Devils Press→ decrease loading
C2B→ Pull-Up
Barbell work→ decrease loading

20 min. alkavalla min.

1. 1-2 köysikiipeily
2. 20 tupla naruhyppy
3. 12/15 kalori soutu
4. 15 istumannousu