Split Jerk 3rm

Minutes 1-10 : @HR Zone 2 any machine
Minutes 11-20 alternating rounds : 0:30 Weighted Wall Sit & Banded Ab Crunch
Minutes 21-30 : @HR Zone 2 any machine
Minutes 31-20 alternating rounds : 0:30 American Swing & Plank Hold

AMRAP x 20 MINUTES
20 Box Step-Overs @45/51cm
20 Push-Ups / Incline Push-ups
20 Sit-Ups
2:00 Easy Machine or Jog/Walk

• RPE 5

Warm Up
2 rounds
2 min ski erg
10+10 single leg romanian deadlift
10+10 single arm hang c&j
10+10 single arm front rack squat
20 ring row

Strenght
Every 1.5 min for 4 times
Power Clean + Push Press + Squat Clean + Split jerk 1+1+1+1reps@35-55%
Every 1.5 min for 8 times
pause on knee 2sec then power clean + hang squat clean + split jerk @50-80% of 1rm
then
3-4 sets to build heavy set for 2 pause front squats + 2 split jerk @60-80% of 1rm clean&jerk range.
rest 2-3 min bwn sets

then wod prep
2-3 sets 4-6 deadlifts + 4-6 bar facing burpees, climb to
workout weight.

Metcon
Every 1.5 min for 7.5 minutes (5 sets)
6-8 deadlifts @55/80kg (masters 45+ 6/8 reps)
8-10 bar facing burpees
at 10:00
For time
20-25 deadlifts @55/80kg (unbroken set)
16-20 bar facing burpees

Midbody Work
3 rounds
10/10 banded half kneeling trunk twists
10/10 side plank hip touches
20-30 russian twists feet off the ground
rest 1.5-2min bwn rounds

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

20min

15 vauhtipunnerrus 35/25kg
7 boksihyppy
25/20cal laite

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
10 Dumbbell snatches, alternating arms
5+5 1-Arm overhead squats
5+5 Windmills
20 Birddogs

---

SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

---

CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

---

STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 77%
2 x 3 @ 80%
2 x 3 @ 83%
3 @ 85%

---

BONUS WORK

ACCESSORY

Windmills,
3-4 x 6/6 (moderate)

Snatch grip sotts press,
3-4 x 6 (moderate)

Weighted hip extensions,
3-4 x 12 (hard)

Hip flexor raises,
3-4 x 8/8 (moderate)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
12-14 total reps.

4-5x 100m row

E2MOM / every round all out!!!

EMOM x10

2-3 power clean 55-65%/drop&go!!

BE FAST !!!

Warm up
First with rower and then with ski erg
1:00 easy @50-60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%

Metcon
3 rounds
3 min row @moderate / 1 min rest
3 min ski @moderate/ 1 min rest

Gymnastic (Ring Skills)
Scap pull ups on rings x 10 reps
Kip to swing x 10 reps
Hips to rings x 5 reps
2 sets of
Turning on lower ring x 5 reps
Kipping Ring Dips or Banded strict Dip x 5 reps
then

Every 2 min for 10 minutes ( 5sets)
3-6 Ring Muscle Ups
or
3-6 Strict c2b/pull ups + 3-6 ring dips

Prep after Row/ski / skill workout
2 sets
8/10 cal air bike
6-8 push ups + 6-8 ghd/toes to bars + 1 rope climb

Metcon
3-4 sets
16/20 calories of air bike (masters 14/18)
10-20 push ups
10-15 ghd sit ups or toes to bars
2-3 rope climbs
rest 1:1 bwn sets

time target : sub 4 min , cap 6min on each set