7 sets:
Every 2min:
12/10cal AB + 1 Pull-over

Power Clean + Split Jerk, Go Every 1:30

6 x ( 1+1) @ up to 70->

Peaking

A.1) Muscle snatch +ohs
1+1 ~10min

B.1) Snatch
Build to 90% for 1 single

C.1) Clean & Jerk
Build to 85-90% single

D.1) Front squat
Build to 1 set of 2-3reps of max clean

5rounds:
10/8cal echo bike
10 ttb

rest1min between sets

3 Rounds :

1 minute Row ( easy, mod, hard )
15 Banded GM
5 m death mars
10 KB Swing

DELOAD-MODERATE WEEK 4/9

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WARM UP sama saliohjelman kanssa

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CONSENTRIC POWER JERK + SPLIT JERK
*set a bar on jerk pins/rack/blocks that places it at the height it would be in the bottom of your normal jerk dip
4-5[2+2]@up to 45-50% jerk-%, rest between sets 2min

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PUSH PRESS
3x5@75%, pp-%, rest between sets 2min

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FRONT SQUAT
3x6@RPE7 (could do 3 more reps), rest between sets 3min
*6@rpe7 -- target load of max ~76%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable
12 HANGING LEG/KNEE RAISES
8 SQUAT JUMP

Rest as needed

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SEATED LOW ROW *cable
video:

4 x 7 Plate Step-ups Belly to Wall, AHAP. Go Every 2:00

4 x 7 Plate Step-ups, AHAP. Go Every 2:00

4 x ( 6 + 6 ) Scull Crushers. Go Every 2:30

3 x 8 Strict HSPU, use plates & abmat or deficit

10 rounds:
2min Skillmill Run
:30 Rest
2min Row
1:30 Rest
Score: Total meters

B1)
3 rounds of CINDY (5 pull ups, 10 push ups, 15 air squats)
5 min row max calories
3 rounds of cindy

3 Rounds :

10 Banded Goodmorning
4 GluteBridge Walkout
10 Sumo Deadlift w / KB
1:00 Row