Clean and jerk

“Snakes-and-ladders”

9 to 12 x 1 @ 80+% go every 1:30-2:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Split Jerk 7×2 @80-85% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

Floor Press: Build to a 2RM in 9 sets. Rest 90"-120"
- shoulder width grip on the bar
- use spotter for heavy sets

GHOST

EMOM x 24

1) row
2) burpee
3) DU
4) rest

TULOS KAIKKI TOISTOT YHTEEN

3 kierrosta

12 gorillasoutu
12 kp hauiskääntö
1min lepo

Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
20 alt leg v-ups + :10 flutter kicks

Strenght
3 sets
12-16 Single arm db oh walking lunges R/L (6-8 reps per side)
rest 30s
5-10 strict toes to bars / leg raises / knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 burpee deadlifts with 2 db's
12-15 box jump, step down (box step ups) 60/50cm.

Time: 35min

Equipments: 3x Row, 3x SkiErg, 3x Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

4x3 V-Sit Shoulder Presses
- Start @65-70% 1RM Shoulder Press
- Rest 2min btw sets

4 sets of Back Squat
Set 1: 6 @67%
Set 2: 6 @75%
Set 3: 4 @80%
Set 4: 4 @85%
- Rest 3min btw sets

4 sets of Front Squat
Set 1: 5 @65%
Set 2: 4 @70%
Set 3: 4 @75%
Set 4: 4 @80%
- Rest 2min btw sets