Split jerk
30 Minutes to get 3RM from the rack.
Remember to warm up the torso!
Remember to mobilize elbows and shoulders!
3 x 15 V-ups
3 x 15 back extensions
(You may do these as a superset)
+ 15 Perfect close wall squats!

Takakyykky

6x3@75-85%

Sarjojen välissä 3 korkaa boksi hyppyä.

3x Rinnalleveto + 1x työntö

4-6x3+1@70-85% (toistot tasosta riippuen)

Tempaus korokkeilta polven alta

6-10x2@70-85% (sarjat tasosta riippuen)

Built to heavy single

3x
2 Power clean + 2 Jerk @60 of c&j 1RM

3x
1 Power clean + 1 Jerk @70

Rest 60-90sec btw sets.

3-4 rounds for quality:
15-20sec GHD sit-up hold
7-15 Strict ring dips (weighted, if easy)

4 reps @50% of c&j 1RM

4 reps @60%

4 reps @70%

4x
4 Front squat @80%

2min rest btw last 4 sets.

5 rounds for time
16 dual kb deadlift 32/24
14 wall balls 9/6

2x tolpilta työntö + raakarive

5-8x2+1@70-80%