Category: Yleinen

2 X 3 CLEAN + 1 SPLIT JERK AT 60-65%1RM C&J
5 X 2 CLEAN + 1 JERK AT 70-80% 1RM C&J
EVERY 3 MIN OR FASTER

CLEAN PULLS
5 X 2 AT 90%

20 MINUTE AMRAP OF:
8 TOES TO BAR
10 PUSH-PRESS 50/35KG
12 FRONT SQUAT 50/35KG

3 ROUNDS:
800M RUN
20 KETTLEBELL SWING 24/16KG
20 BOX JUMPS 60/50CM

THRUSTER
1-1-1-1-1-1-1-1-1-1

5 Rounds for max repetitions:
1 minute on, 1,5 minute rest,
15 deadlift 70/50kg
Remaining time burpees over bar

Toistaiseksi tauolla. Palaamme asiaan!

SPLIT JERK 5 X 1 REP AT 70% OF YOUR 1RM CLEAN AND JERK FOLLOWED BY 2 HIGH BOX JUMPS.

HANG CLEANS 5 X 1 REPS AT 60% OF YOUR 1RM CLEAN AND JERK, WITH 3 SECOND PAUSE AT THE CATCH.

5 TUCKED LEVER LOWERS
REST AS NEEDED

TOES TO BAR ON THE MINUTE FOR 10 MINUTES:
DO ONE LESS REPS THAN LAST WEEK (4-6)

FLOOR LEG RAISES MAX REPS IN 90-60-30SECONDS
(3 SETS IN TOTAL).
REST FOR ONE MINUTE BETWEEN SETS.

DELOAD WEEK

BEAR COMPLEX-STYLE
15 ROUNDS FOR TIME:
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS

FOR TIME:
30 BOX OVER JUMPS/STEP-OVERS 24″
30+30 ONE-ARM DB/KB PUSH-PRESS
30+30 ONE-ARM DB/KB DEADLIFT
30 PUSH-UP ELEVATED LEGS