If you take class, do so for the whole cycle. This is what class is doing:

Macho man - TEST
EMOM 20
3 Power Clean
3 Front Squat
3 Push Jerk
@ 70/50kg or 52% C&J

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If you prefer training outside of class here is the DT progression.

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DT prog 1

5x every 3 minutes

1= 5 Deadlift + 3 Hang Power Clean + 1 Jerk

• Increase weight each set
• Start @50% of 1rm Jerk

For time:
3 rounds of:
12/10 Row, bike , ski Calories
5 Hang Squat Cleans@50/35kg
5 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row, bike , ski Calories
4 Hang Squat Cleans@60kg/43kg
4 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row, bike, ski Calories
3 Hang Squat Cleans@70kg/47kg
3 Push Jerks
Goal: Sub 8 min on all intervals
Timecap : 30 mins

Afternoon Class : 12 lateral Burpees instead of cals for everybody!

8 kierrosta aikaa vastaan:

• 11 etunojapunnerrus (hand release)
• 30 askelkyykkykävely
• 19 istumaannousu

Weighted Strict Pull Ups

5-9 UB : 3-2-2-2-1
10+ UB : 4-3-3-3-2

Build weight each set

Couch Stretch 1:00, each
Pigeon pose 1:00, each
Banded Hamstring Stretch 1:00, each
Knucle Drags 1:00
Kettlebell Calf Mash 1:00, each

17min AMRAP

10 Boxihyppyä
5 Leukaa/ Rengassoutua
10 Boxihyppyä
10 Leukaa/Rengassoutua
10 Boxihyppyä
15 Leukaa/Rengassoutua
10...
20...

For Time:

10 box jump overs
60s rest
10 box jump overs
20 abmat sit ups
60s rest
10 box jump overs
20 abmat sit ups
30 wb
60s rest
10 box jump overs
20 abmat sit ups
30 wb
40 double db/kb push press
60s rest
10 box jump overs
20 abmat sit ups
30 wb
40 double db/kb push press
50 burpees

• Triples, doubles, singles. Go by the feeling and focus on movement

• Triples, doubles, singles. Go by the feeling and focus on movement

• Triples, doubles, singles. Go by the feeling and focus on movement