A)
15 mins to find daily max of :
3RM Clean & Jerk
You need to complete the jerk after each Clean!
- no touch n GO
- Not more than 4-5 sec rest between reps

B)
Amrap 20 mins
2 Front Squat, 2 Push Jerk, 2 Pullups
4 Front Squat, 4 Push Jerk, 4 Pullups
6 Front Squat, 6 Push Jerk, 6 Pullups
8 Front Squat, 8 Push Jerk, 8 Pullups
10 Front Squat, 10 Push Jerk, 10 Pullups
.
.
.
.
Weight @43/30kg

Basic Endurance 48 minutes.

6 min Any Ergo
8 Toes To Bar / Kipping Leg Raise
10 + 10 Hang Dumbbell Snatch
5 Wall Walks
6 min Any Ergo
10 + 10 Banded Hamstring Curl
20 Gobblet Squat
30 Banded Deadlift

Mobility

10 kierrosta aikaa vastaan:

• 10 etunojapunnerrus
• 10 rengassoutu

Suorita jokaisella alkavalla minuutilla 3 x toes-to-bar.

15min time cap

Emom 4
Clean pull
Hang power Clean & Jerk
Hang Clean & Jerk

Every 90 s 4rounds
Power Clean & Jerk
Clean & Jerk

Every 2.15 6rounds
Clean & Jerk

Hiki:
Hspu practise

Treeni:
Every 3 min x 5
10-14 Hspu
12/10 cal Row / 10/8 cal EB
Round Tc 1:30 min

Accessory
Hiki:
2-3 Rounds
12 Unbroken Banded strict pull up
10+10 Single arm half kneeling press
14 Lumbar roll up
15 Cal Row

Treeni:
2-3 Rounds
12 Unbroken Banded strict pull up
10+10 Single arm half kneeling press
14 Lumbar roll up

10 min AMRAP
8 burpee box jumps 60cm/50cm
8 C2B
8 T2B
8 pistol squats alternating

Kuntopiiri 15 minuuttia

20 kahvakuula etuheilautusta 32/24kg
20 vatsaa
20 punnerrusta

AMRAP 9:00
9 Cal Row
9 each Single Arm DB Push Press@22,5/15kg
27 Double Unders

Goal: Hard effort, Shoot for 5+ completed rounds.

Extra:
DB Floor Press: Max reps in 2:00 with lightish load

Penta-set x 5 rounds!

Strict Chin-ups x 6
Rest 10s.
Dips x 8
Rest 10s.
Push-Up + Renegade Row Each Side x 8
Rest 10s.
DB Hang Power Clean + Push Press x 8
Rest 10s
Overhead Plate Carry x 30m @ 20/15kg with full lockout
Rest 2:00.

Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
Dips: Weighted, Ring, Bar, Between Box, Box
Push-Up: Toes, Knee Push-Up

Extra:
Banded Facepull-apart: 100 reps AFAP.