Assault or Row

5 sets: 3min hard, 3min easy.

The goal is to maintain the same speed during the fast period. You can push this pretty hard, but don`t start too fast, or you will crash.

General Warm-Up
Oly Warm-Up
Split Jerk Footwork Review
Jerk Balance Drill
Split Jerk Practice

Raakarinnalleveto riipusta

8x3@80-90%

Vauhtipunnerrus

5x5@niin ylös kuin onnistuu

4 rounds 30 s ON, 20 s OFF
support on rings
hang from the bar
hand stand
hollow hold
1 min rest

20s. On 10s. Off for 4min
Push-up
Hollow body hold
Alternate movement on every work period.
Try to keep sets unbroken.
In hollow body hold 1s. is a rep.

2x
2+1 @50% of 1RM C&J

2x
1+1 @60%

For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 42,5/30kg
40 du after each set

bulgarian split squat

4x8+8@45-55 bs

Banch press

8-5-5-3-2-1-1-1, + amrap heaviest 70%