Deadlift
8-6-4-2
- each set as heavy as possible
- 2 mins rest btw
- after each set 20-30sec L-sit ( ring , box paralelette)
- TnGo reps
- NO BOUNCING

6 sets of Push Jerk + Split Jerk
Set 1: 1x [ 2 Pause Push Jerks + 1 Split Jerk ]
Set 2: 1x [ 2 Pause Push Jerks + 1 Split Jerk ]
Set 3: 1x [ 2 Pause Push Jerks + 1 Split Jerk ]
Set 4: 1x [ 1 Pause Push Jerk + 1 Split Jerk ]
Set 5: 1x [ 1 Pause Push Jerk + 1 Split Jerk ]
Set 6: 1x [ 1 Pause Push Jerk + 1 Split Jerk ]
- Rest 2-3 mins btw sets.
- Pause Push Jerks- 2 secs in dip

Set 1: 65% 1RM Push Jerk
Set 2-5: Build up
Set 6: Heavy for the day

PUSH PRESS & FRONT SQUAT

6 rounds:
3 push press
6 front squat
(same weight)
-rest 3min between rounds-

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Kaikki setit sama paino.
Ensin kolme vauhtipunnerrusta ja heti perään samalla tangolla kuusi etukyykkyä

Every 3min x3

3 clean & jerk @65/45kg
6 clean & jerk @60/40kg
9 clean & jerk @55/35kg

Rest day - what did you do?

5 sets 3 reps

Either have athletes build to a 3-rep max for the day or find a moderately heavy weight and stay there for 5 sets.
Athletes should be squatting between 75-100% of their 1-rep max.
Rest at least 2:00 to 3:00 between sets.

EMOM 10
7 double db thruster @18/12kg
12 pull up

-rest 2min-

EMOM 10
5/5 one arm alt. db hang clean&jerk @18/12kg
6 burpee box step up

-rest 2min-

EMOM 10
12 wall ball
12 push ups

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Eli 5 kierrosta jokaista emomia.

Eka: kahdella käsipainolla thruster ja 12 leuanvetoa
Toka: 4/käsi käsipainolla rinnalleveto&työntö riipusta, vuorokäsin ja Burpee boxille askellus (tee Burpee boxin edessä ja askella boxille --> suorista lantio --> askella alas ja toista. Vuorojaloin, 3/ jalka
Kolmas: 12 wall ball ja 12 punnerrusta

Skaalaa painoa/toistomääriä, jos et ehdi suorittaa Max 45s aikana

Push Press 3x3x90%

Daily max in:
Snatch pull + Squat snatch

AMRAP 20:
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans 50/35kg
20 Jerks 50/35kg
10 Power Snatches 50/35kg
10 Strict Pull-ups