5 kierrosta

15 Istumaannousu
20 askellus laatikolle
25 Kahvakuula heilautus
30 Kaloria laite

Build to a 1-Rep Clean & Jerk
or
Technique practice!

shoulder press 3x6

* -nouseva paino
-lepo 3-4min sarjojen välissä*

A1) HS Against the box 3x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x4

3x 12min ON/90sec OFF

”I Go-You Go”

3x10m Shuttle Runs
15-20/12-15 Calories (Ski-Row-Bike)
10m Run

"KILIMANJARO"
RX
FOR TIME
150 DB Goblet Alt. Lunges @ 24/16kg
100/80 Cal Bike/Row/Ski
50 Single DB Burpee Box Step-Overs @60/50cm
25 Rope Climbs

Timecap: 30 mins

SCALED
FOR TIME
120 DB Goblet Alt. Lunges @ moderate
80/60 Cal Bike/Row/Ski
40 Single DB Burpee Box Step-Overs
10-15 Rope Climb or 40 Strict Hanging Knees Raises
Partition Reps and Movements in any order to complete work.
Can hold DB anyway above hips for Step-Over.

Timecap: 30 mins
RPE 7

B1) 12 min AMRAP
20 wall balls 9kg/6kg
10 box jumps 60cm/50cm
10 shoulder presses 40kg/30kg

POST CONDITIONING
Front Squats
3x5
- Use Light-Mod weight for all sets today.

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 74-76%
2 Clean and jerks @ 76-78%
1 Clean and jerk @ 78-80%
Rest 1:00 min between sets.

Same thing as on day 1: “wave sets”, but for C&J. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

4 Sets of
4 Front squats right into 8 Back squats @ 75% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 8 (hard)

Banded hamstring curls,
3-4 x 10/10

Aussie pull-ups with pause at chest,
3-4 x 8

Sandbag bearhug hold,
accumulate total of 5:00 minutes

Jefferson Curl 3x10

Yhden käden kulmasoutu 3x20
-semi kevyt

Kyykky 2x5x82,5%

Takareidet kumpparilla 2x20 / jalka

Jalkanostot maaten 4x25