Clean and jerk

Halting clean + Clean and jerk – 4 x 1+1 @ 70-75%1RM clean and jerk, go every 2:00

Pause at the knee on the halting clean
– Drop the bar after the halting clean and reset for the full clean on each set of B1
– Build up within the percentage range on each set if you can

Rest day - what did you do?

Hang Snatch, six sets of doubles.

AMRAP 10-12min

45s machine
5-8 romanian deadlift ( snatch grip )
5-8 hang snatch
5-8 snatch balance
5-8 snowangel

20 Deadlift (155#) - ((165# - RX)
400M row ((run RX))
20 Kettlebell Swing (35#) ((RX 53#))
400M row
20 Overhead Squat (35#) ((RX 85#)
400M row
20 Burpees
400M row
20 Pull ups - chest to bar (I used 2" band)
400M row
20 Step ups ((RX Box jump 20"))
400M row
20 Dumb bell Squat Clean (15#) ((RX - 30#))
400M row

Overhead or Front Squat
3x5
Use the same Weight for All Sets
Week 5 of 6

It is a deload week, stay moderate across all sets!

EMOM 16

1 Minute : 5 Overhead Squat ( taken from rack )
2 Minute : 20 Russian Twist w/ Plate
3 Minute : Max Calories Bike Erg
4 Minute : Rest

EMOM 12

1 Minute : 7 Reps Bench Press @ 75% heaviest OTD
2 Minute : 10 Wallball
3 Minute : 15 Sit-Ups

8 x 2 min ON/OFF

A.
12/8 Cal Row
10 Ring Rows
- in the remaining time max cal Row

B.
12/8 Cal BikeErg
10 Lunges (Single DB, can carry anyhow)
- in the remaining time max cal BikeErg

C.
10/7 Cal SkiErg
10 GHD Situps
- in the remaining time max cal Ski

D.
10/7 Cal Echo bike
10 DB Hang Snatch
- in the remaining time max cal Echo bike

Ojentajat taljassa/kumpparilla 5x20

Vipunostot taakse 5x20

Pystypunnerrus vastaotteella 5x8-15

Kapea penkki 5x10x50%

Blackburns’ 3 kierrosta

Jalkanostot maaten 3x30