A ) Power clean + 2 push press + jerk
This is a primer for section B. Focus on good movement and control.

B ) Clean and jerk + jerk behind the
neck.
Build up to a heavy set for the day.
2 sets with same weight
No TNG

Run 2km pk
Run 1km vk
Run 1km pk
Run 2km vk
Walk 5 minutes
Run 2 km vk

For Time

25 DB Hang Squat Clean 2x22,5/15

-then-

10 rounds of:

10 Pull Ups

10 HSPU

200m Sprint Run

-then-

25 DB Push Press

EMOM 30mins
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest

3 RFT (i go you go)

50 Double KB deadlift

50 wall ball

50 BBJO

50 front squat 50/40

LADDER 12 minutes of:

2 DOUBLE Dumbbell Power Cleans 22,5/15

2 Bar Muscle-Ups

4 Dumbbell Power Cleans

4 Bar Muscle-Ups

6 Dumbbell Power Cleans

6 Bar Muscle-Ups

and so on….

Kehonherättelyä ergoilla kevyesti tai hölkkää

4rds
10-15 x Hip extension (GHD)
6-8 x Barbell bent over row

A ) Tempo snatch + tempo OHS
This is a primer for section B so focus on good movement and control.

B ) Power snatch + snatch
Build up to a heavy set for the day.
2 sets with the same weight
No TNG, no letting go

C ) 3-4 sets of 3 snatch pulls with a stop at the knee. Use the heaviest weight you lifted on section B

(Rinnalleveto kyykkyyn + 4 Etukyykkyä + viisi askelta eteenpäin + 5 etukyykkyä + 5 askelta eteenpäin + 5 etukyykky + 5 askelta eteenpäin + 5 etukyykkyä) x 5 (alhaalla Open gym alueella)

"Jerk Drive" Dip 5x3@90-110%

VAPU Te-otteella 5x8@70-80% (te)

Suorinjaloin mave 5x5@100% (te)