Tee 1-2 lähestymissarjaa.
Lepo sarjojen välissä 60s.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM x 10

35-45 DU

Clean + Front squat + Jerk

7 x ( 1+3+1 ) @ 64+%1RM CnJ

Go every 2-minutes

– Each set is 1 Clean (squat, of course) + 3 Front squats + 1 jerk (anyhow).
– Start @ 64%1RM clean and jerk then build the load up as your form allows.
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squat

AMRAP 20min:

5 x Pull up
10 x Push up
15 x Air squat

A.1) Muscle snatch + drop snatch + ohs w/ double bounce 1+1+1 ~10min

B.1) Snatch from blocks Above knee
1.) Building weight
2.)8×2 @75%

C.1) Snatch pull from Deficit
8×3 @90%

D.1) Front squat w 1.rep double bounce
1.) Building weight
2.)8×3 @85%

AMRAP 2 x 4

20 Wallball Shots
Max Calories Bike Erg

Rest 1:00

Score : Total Calories

AMRAP 6

7 T2B
10 Wall Ball (6/10kg)

Kyykky 3x82,5%

Penkki 3x82,5%

Maastaveto 3x82,5%

For time:

25 Push up
15 V-ups
10 Burpee

20 Push up
10 V-ups
5 Burpee