Deficit deadlift 2x6

Power clean and push jerk

10-9-8-7-6-5-4-3-2-1 Power clean
1-2-3-4-5-6-7-8-9-10 Push jerk

– Rest as needed between rounds –
* Each round is to be done unbroken as touch-and-go (i.e. 10 PC + 1 PJ, 9 PC + 2 PJ, 8 PC + 3 PJ etc.)

Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from cleans to jerks. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

21min
Jokaisella 3min: (koko ajan kiinni tangossa)
6 mave
5 hang power clean
4 front squat
3 push press
2 squat clean

For time:

3 rounds:
30 cal row
10 Bar muscle up

-REST 3-

** 3 rounds**:
30cal row
15 strict HSPU

-REST 3-

3 rounds:
10 Bar muscle up
15 strict HSPU

Originally appeared in Morning Chalk up

Band-pull-aparts 3x30

Kiertäjät kyljellään 3x20 / käsi

Pystypunnerrus istuen käsipainoilla 5x8-15

Kapea penkki 70% x amrap

Clean and jerk

7-10 x 1 @ 70+%, go EMOM

– Do your first CnJ @ 70%, then build up across the sets by feel IF form is good.

Warm-up:

Together

Partner Amrap50:

-run together, split the reps

800m run
80m burpee broad jump
200m run
1000m row
800m run

-Rest 1min-

800m run
100m Walking lunge, 10/20kg
200m run
100 wallball, 4/6kg
800m run

-Rest 1min-

• kaksi edeltävää lauantaita on keskitytty station- työskentelyyn/ toiminnallisiin liikkeisiin. Nyt päätavoite on juoksussa ja vauhdin jaossa.
• Malta lähteä juoksuun maltilla.
• Harjoitellaan seuraavan viikon hyrox-kisasimulaatiota varten

A)
(1 quat clean +1/1 curtsy lunge)
3x5
1x3

Alt. gorilla row
3x12
1x8
@heavy

B )
In every 3’30” x 4 rounds
3x ( 1 single arm row + 1 dead clean + 1 press right+ left)

C)
For time
30 OH sit up
40 Russian swing @ heavy but unbroken

Gymnastic strength

4 x Every 2 minutes
3-6 strict pull ups, RIR 2

1+3 snatch pull+ power snatch rpe 8
2+2+2 Tall clean+high hang clean+ tall jerk
rpe 6-7
2+2 floating clean+ jerk rpe 7-8