Weighted Dip 3x2

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time
remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

We did this exact workout (or these weights were one of the scaling options) in our Quarterfinals prep = You should have a good idea of what to expect
For most people the right way to go is singles from the start.
For a few, it can make sense to do touch-and-go (either all reps or a set followed by fast singles) on the 1st barbell only. For even fewer (female athletes) it might make sense to do some touch-and-go on the 2nd barbell. You know if you’re this person, if you’re not sure, it’s better to start with singles and stay consistent.
As always, make the most out of the rest minute by using 1) big exhales, 2) swirling your mouth with a carb drink, 3) re-focusing on the next weight.
DO have someone help you with loading (and make sure they know what they’re doing) or use multiple barbells. DO NOT change the weights yourself (you’ll need the rest).
DO use a belt, maybe use lifting shoes (especially if squat cleaning)
Remember to start facing away from the barbell each time to avoid a penalty.
If you’re aiming for a semis spot (or very good on the clean and jerk), expect to have 4+ minutes on the final bar.
Choose plates that don’t bounce too much (to avoid wasting time chasing the barbell)

We did this exact workout (or these weights were one of the scaling options) in our Quarterfinals prep = You should have a good idea of what to expect
For most people the right way to go is singles from the start.
For a few, it can make sense to do touch-and-go (either all reps or a set followed by fast singles) on the 1st barbell only. For even fewer (female athletes) it might make sense to do some touch-and-go on the 2nd barbell. You know if you’re this person, if you’re not sure, it’s better to start with singles and stay consistent.
As always, make the most out of the rest minute by using 1) big exhales, 2) swirling your mouth with a carb drink, 3) re-focusing on the next weight.
DO have someone help you with loading (and make sure they know what they’re doing) or use multiple barbells. DO NOT change the weights yourself (you’ll need the rest).
DO use a belt, maybe use lifting shoes (especially if squat cleaning)
Remember to start facing away from the barbell each time to avoid a penalty.
If you’re aiming for a semis spot (or very good on the clean and jerk), expect to have 4+ minutes on the final bar.
Choose plates that don’t bounce too much (to avoid wasting time chasing the barbell)

In 10min, 4-5 sets:
3 Pull-up with extra weight / weighted pull-up

Clean and jerk

Build to a 1RM for the day.

30min AMRAP
3 Powers Cleans
6 bar over burpees
200m run w/sandbag
* -koko treeni sisällä*

Run/Row

2 sets:
15-12-9
Calorie Assault Bike
Hang Power Snatch @35/25kg
Bar Facing Burpees
- Rest 1:1 btw sets

Female Calories: 12-10-8

80cal assault bike for time:

A. Hang from the rope
B. 20 SU + AMRAP AB cal
C. Rest

B athlete can perform as soon as A is hanging from the rope. When A cant hang anymore, B has to stop.