ME unbroken push jerks @ 75% of 3RM

High Hang Full Cleans- Work up to 50% of 1RM Clean then:

10 Min EMOM
High Hang Clean
2 Reps each round
Work on speed under the bar

Metcon:
Buy In: 20 Barbell Rollouts

3 Rounds
-20 Swings (55/35)
-10 Burpee Box Jump Overs 24/20
-6 P.Clean & Jerks 50%
1RM C&J
-20 Wall Balls 20/14

Cash out: 20 T2b

Score: Time

PostWOD:
400m cool down
30s Sampson stretch hold
Banded shoulders

5 rounds of:
50 Double-Unders
15 Jumping Air Squats
7 HSPU

Wednesday:
Deficit Deadlift- 3x5 first working set @ 50% of 1RM. Work on form not wgt

Metcon:
2 Rounds:
2min Max DL (BW/75% BW)
1 min rest
2 min max med ball cleans 20/14
1 min rest
2 mins max ring rows
1 min rest

Score: Total Reps

PostWOD:
10 Good mornings
Back Foam Roll

RM Snatch

2 rounds for time of:
3 MU eller 9 C2B Pullups
7 Power Snatches 60/40kg
15 Box Jump Overs

Rest 1:00

2 rounds for time of:
3 MU eller 9 C2B Pullups
7 Power Cleans 60/40
15 Box Jump Overs

ELLER Hannes NO can read WOD

2 Rounds
3 MU eller 9 C2B
7 Power Snatch 60/40kg

Rest 1min

2 Rounds
3 MU eller 9 C2B
7 Power Snatch 60/40kg

Alt. 8 min EMOM
Even: 3 Hang Cleans (begin at 65% and add load every set)
Odd: 30 Double Unders

Run 1.5 miles x 2
Rest 5-10 minutes

Huolla itseäsi päivän treenin jälkeen illalla (kävely + venyttelyt/mobility).

5 rounds for time of:

• 15 chest-to-bar pull-ups
• Run 400 meters