EMOM 10
Clean pull + Hang clean + Jerk
Start from 65%, avoid going to failure

Neljäs kierto 2 viikko. Myös CF Open 24 jatkuu kaikille halukkaille ja treeni 2 paikalla olisi Open tekeminen ensisijaisesti, mutta voit myös valita sen jonkin muun harjoituksen tilalle.

CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

Remember, to always complete your back squat sets each day before starting your front squats.
Rest as needed between the sets

Back squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%
Front squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

---

7x every 2 min

start with 75% and built up to a challenging weight
touch and go, do not let go of the bar
2 deadlift
2 clean
2 hang clean
2 jerk

Emom 12:

1. ghd 8-12
2. wall walk 3
3. gorilla row 6/6
4. Burpees (21-15-9) *

*at first round do 21 burpees, 2. round 15....if you cannot complete all the burpees , the remaining ones will be added to next round

Paused front squat

4 x 3 @ RPE 8 (2 RIR, 65+%), Rest 3:00-4:00 b/t sets

Hang clean + split jerk

6 to 8 x 1+2 @ 65-80%, go every 2:00

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top