Clean and jerk, Go every 1:30-2:00

3 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
1 x 1 @ 85-88%
1 x 2 @ 80-83%
1 x 1 @ 90-93%

– Build up within the percentage range each set
– Drop the bar between each rep, reset and go on the doubles

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

For time

1200/800/400/200m Run
16/12/8/4 Overhead squats @ 61/43kg
24/16/12/8 Toes-to-bars

Target time. < 20:00 CAP 25

Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the toes-to-bar). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 100-200m latest. Steady work through the triplet.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Jerk technique + JERK STRENGTH ★
4x 3 jerk behind the neck easy& fast
*
JERK

8x1 JERK Find heavy

A) Double kettlebell complex
5 rounds /1'rest between
15 double KB sumo deadlift
10 alt. Gorilla row
15 double KB swing
@same weight

B)
AMRAP 16'
10 m double KB front rack walking lunge @2x20/12
10 double KB push press
10 m double KB front rack walking lunge
10 burpee deadlift

Jumping rope & pistol squat 1/2

• Single under
• Double under
• Pistol squat variations

3 rounds
5 high box jumps
10+10 sl heel raise
8+8 DB’s box step ups
Rest 90sec

30min AMRAP
20cal Ski
400m run/walk
20cal C2 Bike
400m run/walk
20cal Row
400m run/walk
20cal air bike
400m run/walk
* -tasainen RAUHALLINEN vauhti
-syke max 150bpm*

Kesäkausi 6/7

A) E90sec X4

1 squat clean w/ 2s pause below the knee +
1 squat clean

B) E90sec X 4
2 squat cleans

*goal is to go heavier than A)

C) 4 sets of:

1 split jerk w/ 2s pause @ catch +
1 split jerk

Rest 90sec bw sets