For time :

15-12-9-6-3

Power Cleans 60/42,5kg
Pull-ups
Front Squats 60/42,5kg
Pull-Ups

Tc 14

• Singles or small sets on the cleans will help save the arms for the pull-ps as well as keep the heart rate under better control. If you are confident in your pull-ups capacity, feel free to push for some bigger sets here.

• The pull-ups will depend on the athlete but for those who tend to struggle with gymnastics, lets shoot for smaller quick sets. For those who excel at gymnastics, lets see if we can go for some bigger sets.

3min on - 1min off x5:
12 deadlift
8 hang power clean (HPC)
4 burpee
4-8 kip-jump / jumping pull up

Start each interval where you left off in the previous one.
Choose weights so that you could do all HPCs unbroken if you wanted to.

HEAVY WEEK 7/9

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WARM UP sama saliohjelman kanssa

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PUSH PRESS *one top set of
2@RPE10 (max lift, couldn't do more), then
3x2@-10-15%, rest between sets 2min, *2@rpe10 -- target load of max ~96%

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FRONT SQUAT *one top set of
4@RPE10 (max lift, couldn't do more), then
2-3x4@-10%, rest between sets 3min, *4@rpe10 -- target load of max ~89%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

1-3 rounds:

6-8 PULL UPS *myötäote / 12-16 cable LAT PULLDOWN *lapiokahva
8 SQUAT JUMP

Rest as needed

FINISHER
3 SETS
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a slightly different grip.

5 rounds, each round for time, of:
6 Power Cleans 50/35kg
6 STOH
6 Bar Over Burpees
- 1min Rest btw rounds

Workout

Complete as many reps as possible in 15 minutes of
2-4-6-8-10 reps of
- Squat clean
- Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Muscle clean 3 x 3 reps

-5 devils presses 2x 17.5-20kg/ 12.5-15kg
-10 t2b/ 14 leg raise
-10,12,14,16cal row
(12,14,16,18cal for men)

Scaled:
-5 devils presses 2x 15kg/10kg
-10 t2b/ 14 leg raise
-8,10,12,14cal row

-paused power snatch—> OHS + hang squat snatch

*goal is to pause 2sec at the receiving position of power snatch, then continue to a full squat(OHS).
*2min rest

EVERY 1:30 x 6 (9min)
-3 snatch drop

*zero upward drive. Drop straight down and ”punch” the barbell to lock your elbows.