Category: Yleinen

Clean + Hang clean + power jerk + split jerk

Pause 3 seconds at the clean catch and at the jerk receiving positions

This is mainly a technique workout but you can challenge your technique

5-4-3-2-1 minutes with a partner of,
Row for pace

AMRAP of 5-4-3-2-1 minutes,
5 Burpee
7 Pull-up
9 Jumping squat

Control your pace and your heartrate

Handstand hold/walk
Foundations

On the minute for 15 minutes:
1st L-sit
2nd Double-under
3rd Ring row

Try to go unbroken manageable sets on each of the exercises

4 Rounds for quality:
8+8 Box step ups
12 Bent row
12 Skate squats
12 Back extension
8 Nordic hamstrings

Tabata intervals

Wallball
rest 1 minute
Row
rest 1 minute
Pull-up
rest 1 minute
Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Back Squat
6-6-3-2
70-80-90-95

Front Squat
5-4-4-4
65-75-80-80

“Coe”

Ten rounds for time of:
10 Thruster 42,5/30
10 Ring push-ups

Mainsite

Deadlift

20 repetitions (at 50% from 1RM)

Increase your weight 2,5kg from last time, if weight is getting too heavy change the first set as 10 repetitions.

then every 5 minutes for 3 sets,
10 Deadlift at the same weight

4 x 10 Weighted lunge

Increase weight, or use a different version of lunge.