Clean and jerk

5 to 8 x 1 @ 70-75%, EMOM

Power clean + split jerk

5 x 1+2 @ 50%1RM CnJ, EMOM

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

TEKNIIKKA:
- Rive
- Työntö / vauhtipunnerrus

AMRAP 25
- Heilurikävely <--->
- Vuorikiipeilijä x 40
- Rive+työntö x 10+10
- Maljakyykky x 15
- Russian sit up x 10

Clean and jerk

2 x 1 @ 70%
2 x 1 @ 75%
4 x 1 @ 80+%

Go every 2:00

Rotate A1/A2/A3

A1. Deadlift, Rest 1:00 before A2
5 @ 78-82% (2 RIR)
2 x 4 @ 80-84% (2 RIR)
3 @ 82-86% (2 RIR)

A2. Strict ring dip – 3 to 4 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3111, rest 1:00 before A3

A3. Inverted row – 3 to 4 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3101, rest 2:00-3:00 before A1

– Tempo 3111 = 3 sec down : 1 sec pause at bottom : 1 sec up : 1 sec pause at top
– Tempo 3101 = 3 sec down : 1 sec pause at bottom : explode up : 1 sec pause at top

AMRAP 15

2 Wallwalks
30 Double Unders
4 Strict HSPU
3 RMU
300/250m Row

Gymnastics medley – 2 Rounds

In a 2-minute window
20/15 (cal) Row/BikeErg*
AMAP Ring muscle-ups

In a 2-minute window
20/15 (cal) BikeErg/Row
AMAP 7.62m Handstand walks

In a 2-minute window
20/15 (cal) Row/BikeErg
AMAP Chest-to-bar pull-ups

In a 2-minute window
20/15 (cal) BikeErg/Row
AMAP Single-leg squats, alt

In a 2-minute window
20/15 (cal) Row/BikeErg
AMAP Toes-to-bars

Rest 2:00 b/t each part
Rest 6:00 b/t round

Flow. Complete one round of each movement (rMU, HSW, C2B, 1-leg squat, TTB) before repeating on the 2nd round (as in don’t do 2 rounds of rMU before moving to HSWs).
* Alternate machines on each round for each part. See how differently (or not) each machine affects the different movements.
Intent. Work on and test your gymnastics capacity in a sports-specific context. Aim for EXCELLENT repetitions on each movement. You can do as many sets as you want within the time window.
The aim of the machine buy-in is to create some urgency, practice transitions (get straight to work) and allow you to choose how hard you want this session to be (the faster you bike/row the harder things will get / the more reps you can do)

60 Minutes @ HR zone 3

Use ergos as you like

EMOM 15

1 Minute : One Unbroken Set RMU
2 Minute : 10-15 GHDSU
3 Minute : 32 DU`s