EMOM x10;
1 Split jerk

• Build to a heavy set.
• Add weights every 2 sets.

w/ partner, not for time:

8 rds:
8-12 Hang Power clean & jerk (40/30kg)
12-15 Box jump

And then...

8 rds:
8-12 T2B
12-15 Wallball (20/14lbs)

• Scale reps if needed.
• Go by feel.
• Time cap: 20min.

EMOM x6:
3-position squat clean

And then...

EMOM x6:
2 Pause Split jerk 1 Split jerk

• max 60%

AMRAP 20min

5 Burpee
10 Push up
15 Air squat

4min. ON / 4min. OFF
30 DU's
6 Power snatch (40/30kg)
9 Toes to bar

15 min ski
Every 20cal
10m Crap walk + 10 shoulder rotation
10 Band good morning

15 min row
Every 20 cal
30 plank shoulder tap
30s Superman hold

15 min bike
Every 20cal
30 s Dead hang
10 Lat pull-down

1min transitions between

5 x 2 (2sec pause at the bottom) V.1-2/R3

5 x 2 (2sec pause at the bottom) V.2/R3

Warm up 2 rounds:
8/8 Windmill
10 Plate squat with 2sec hold
10/10 One leg RDL
10 Banded press
10 Banded pull apart with 5sec hold
15sec/15sec Pallof press hold
5 Broad jump @70-80% effort

Lähtö pukeilta/korotettuna polven yläpuolelta.
Clean pull + Squat clean
3 x 1 + 3 @70%-75%
3 x 1 + 2 @77,5%-82,5%
Pidä painot teknisenä!

Split jerk pukeilta /räkistä
5 x 3 Up to 77,5%-82,5%
Pidä painot teknisenä!

3 x 6 V2/R3
Tempo 2-1-X-1 (2s alas-1s pysäytys alhaalla-terävästi ylös-1s ylhäällä)
Tanko korotettuna polven alta.