5 sets, E3MOM:

Squat Clean + 3 Front Squat + Jerk @75-90% of 1RM Squat Clean

Ohje: aloita uusi sarja joka kolmas minuutti. Tee rinnalleveto kyykkyyn, 3 etukyykkyä ja työntö. Skaalaa tarvittaessa painoa- ylös tai alaspäin. Tarkoituksena ei ole maksimisuoritus, mutta paino saa tuntua raskaalta.

90 Secs on: 90 Secs off (8 Rounds) 24 Mins

20/15 Cal Row
AMRAP rower over Burpees

Score is total Burpees

Deadlift 3x60%, 3x70%, 2x80%, 3x1x90%

21-15-9

HSPU
T2B
Box jump 60cm/50cm

1)
20 minutes for a heavyish clean and jerk double
or technique based work
2)
EMOM 8
one squat clean
two front squats
one jerk
~70% of 1rm clean
3)
Clean pulls 5*2@100%

8 min AMRAP
50 DUs
200m run

20 AMRAP

100 DB Snatches 50/35 lb
80 cal row
60 Bar facing burpees
40 C2B

3 rounds
run 200m
8 HSPUs
8 passthroughs

EMOM3 x 10

Clean & Jerk

Set 1-3 60%
Set 4-6 70%
Set 7-8 80%
Set 9-10 90 - 100% Eli päivän Heavy CJ 1 RM etsintään!

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 snatch

Metcon/Metcon-comp(17)
30 ohs 75/55-*95/65
400m run
20 hang snatch 75/55-*95/65
400m run
10 squat snatch 75/55-*95/65
400m run

strict press/bench 5x2 (12)
30 tricep kickbacks

Finisher
2 min hamstring stretch
2 min chest opener
100 bicycles