Syysloma viikko / kevennys viikko.

10-9-8-7-6-5-4-3-2-1

Power snatches @ 40-50%1RM snatch

• Rest as needed between sets

Intent. work on your timing and rhythm on the power snatch. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Clean and jerk Go every 0:45

3-5 x 1 @ 70-75%
3-5 x 1 @ 72.5-77.5%
3-5 x 1 @ 75-80%
3-5 x 1 @ 77.5-82.5%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

-1-2 rope climbs
-20s hang from the rope
-20-30s HS-hold/ wall facing HS-hold
-15 V-ups
-90s rest

6 sets:
5 Strict Chin-ups
- Rest 1min btw sets
- Focus on quality movement, FULL ROM

A)
Big Clean Complex
* High Hang Clean + Hang Clean + Clean + Push Press
* High Hang Clean + Hang Clean + Clean + Push Jerk
* High Hang Clean + Hang Clean + Clean + Split Jerk

B,
Partnet wod (You GO , I Go)
For time
3 rounds
15 Snatch @60/43kg
15 Clean & Jerk @60/43kg
Timecap : 12 mins

Shoulder press 8-8-6-6 reps

Back squat

5 x 5 @ 85-90%H5* (2-3 RIR), Rest 3:00-4:00 b/t sets

400m burpee jump
400m lunges
400m bear walk
400 run

Hang power clean

4 x 4 @ RPE 8 / 2 RIR, go Every 2:00-2:30