C&J

rest 60-90sec between sets. Drop and go reps. Add loading to every set.

6 set: 2x (Squat Clean + Jerk)

6 set: C&J

RPE 4

5 Rounds for load and quality

5 Power Cleans
5 Strict Pullups
5 Strict Ring Dips
5 Push Jerks
50 Double Unders

5 kierrosta

20 Varpaat tankoon
400m juoksu
20 kyykky

5 Rounds, Every 3 Minutes:
300/250 Meter Row
15 Wallballs (20/14)
Score is slowest round.

Every 2mins;
4 Deadlifts
5 Power Cleans
6 Push Jerks (unbroken)

Power Clean + Front Squat + Jerk: 8 x 2 @75%, every 60s.

16 min E2OM
A) 10 pull ups + 10 T2Bs , ME HS walk
B) 10 ring dips + (10+10) side ups, ME HS walk

miltä tuntui?

for time
75 wall balls 9kg/6kg
50 deadlifts 100kg/75kg
2 min rest
1k row
25 HSPUs

3 rounds
200m run
20 push ups
20 pull ups
20 burpees