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

24-21-18-15-12-9-6-3:
- Burpee
- Wallball (20/14)
- Pull up

(Time cap: 30min)

4sets:

5 Weighted Pull-Up
Rest 1-2min
5 Weighted Ring Dip
Rest 1-2min

Ohje: Valitse kuorma, jolla voit tehdä kaikki sarjat läpi.Leuanvedossa ja dipissä ei tarvitse käyttää samaa taakkaa.

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/*Metcon-comp(17)
800m run
30 hrpu/*hspu
800m run
60 bfsu/*mbsu 20/14

gym goat(8)

Finisher
2 min IT stretch
30 scap push ups
60 oblique crunch