• 3x3 back squat

Focus: Power Clean 5x3 @ 75%

Metcon: Death by Burpees

Score: Weight/ Rounds Completed

CLEAN & JERK
12-10-8-6-4-2
(Each round perform 4 pullup 8 push ups 12 squat)

Leg Strength Week 10 - Day 1

BackSquats

• 60%
• 65%
• 70%
• 75%

Option #1: Find 1RM clean and jerk
If you want another chance at hitting a clean and jerk PR, go for it.
Option #2: Power clean “practice” – work up to some heavy triples. Drop and reset each rep.
If you hit a clean and jerk PR or two during the cycle, it’s time to get used to heavy power movements again.

10*20 Different Kind Of abs

Leg Strength Week 8 Day 2

Back Squat

• 65% 2 set
• 70% 3 set

5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – work to heavy but non-maximal complex for the day, rest as needed

Metconin jälkeen jos pystytte, niin 30min lepoa ja sen jälkeen supersetteinä 4 kierrosta
10x suorin jaloin mave
1 legless Rope climb
10+10 box step ups lisäpainolla (niin että maassa oleva jalka ei ponnista apuja) kierrosten väliin 3min

Split Jerk 7×2 @80-90% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.