A,
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]
1x [ 1 Deadlift + 1 Hang Power Clean + 1 Power Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
100 Chest-to-bar Pull-ups
100 Box Jump Overs@60/50cm
50 GHD Sit-ups
100 Ring Push-ups
100 Walking Lunges
50 GHD Sit-ups

Teams of 2 work together to complete the work. While one person works the other holds a double kettlebell front rack (24/16kg). You must complete all reps of an exercise before moving onto the next.

C,
3 rounds for quality of:
5 Tempo Split Squats
Wall Sit Med Ball Between Knee, pick load, 20 secs
50 Seated Banded Hamstring Curls

Tempo Split Squat: :03 sec down and :03 sec up

AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks 22,5/15kg
50 Single Dumbbell Box Step-ups
7 Rope Climbs

Warm Up

1:00 Row Easy Pace
0:30 Active Spiderman
0:30 Updog to Downdog
0:30 Pigeon Pose (0:15 each side)

1:00 Moderate Pace Row
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Arm Circles (0:10- forward, backward, swings across the chest)

SPECIFIC WARM UP

*SINGLE DUMBBELL HANG CLEAN & JERKS
*[today we will have athletes alternate arms every 5 reps]
5 Single Dumbbell Deadlifts (each side)
5 Single Dumbbell Russian Swings (each side)
5 Single Dumbbell Push Press (each side)

3 Pausing Dumbbell Hang Cleans (each side)

3 Pausing Push Jerks (each side)

3 Single Dumbbell Hang Clean & Jerks (each side)

**SINGLE DUMBBELL BOX STEP UPS

10 Bodyweight Box Step Ups
10 Single Dumbbell Box Step Ups
10 Single Dumbbell Box Step Ups

**ROPE CLIMBS
10 Scap Retractions (on pull up bar)
3 Strict Pull Ups
3 Strict Knee to Chest

Practice Foot Clamping Seated on a Box

1 Rope Climb

PRACTICE ROUND
250 Meter Row
3 Single Dumbbell Hang Clean & Jerks (each side)
10 Single Dumbbell Box Step Ups
1 Rope Climb

Rope Options

-Reduce Reps
-Reduce Distance
-1 Rope Climb = 2 Lay to Stand Rope Climb
-1 Rope Climb = 2-3 Strict Pull Ups + 2-3 Strict Knee to Chest (athlete dependent)

Deficit Clean Pulls

3 x 5 @ 95%-100% OF C&J

2"

A) Snatch complex

5-7 sets of: “Hi-hang snatch + Low hang snatch + Snatch” @ 70-80%.

B) Clean & jerk complex

5-7 sets of: “Hang clean + Low hang clean + Clean + Jerk” @70-80%.
Nostot 2:00 min välein.

Back squats, 3 x 5 @ 70%

C) Accessory (optional)

3-4 Rounds of:
5-10 Muscle snatches from squat
5-10 Snatch grip sorts press
10 “Lu raises” - light
15 Weighted hip extension on GHD

A) Clean complex

Nousu raskaahkoon painoon kompleksissa: ”Clean pull + clean + front squat + jerk”
Käytä harjoitukseen 20 minuuttia. Lepää sarjojen välillä 90-120s ja korosta hyvää hallintaa sekä yhdenmukaisuutta nostoissa. Työntötyyli vapaa, tasajalkaa tai saksiin mieltymyksen mukaan.

B) Hang power cleans

Climb up to a heavy set of 3 hang power clean in 10 minutes.

Nousu raskaahkoon 3 toiston sarjaan. Korosta rauhallista starttia ja aggressiivista ponistusta lantiolla ylöspäin. Harjoituksella haetaan hyvää viimeistelyä vetoon, ettei nostoissa totuta vain ”lörähtämään” alle.
Sarjojen jälkeen vielä 3 x 3, -5-15kg

C) Push press 4 x 6 @ 70%. Lepo 90-120s sarjojen välillä. Tällä rakennetaan vahvaa pohjaa hartioiden ylöstyöntäville liikkeille. Ohjelman myötä toistot tippuvat 6, 5, 4 ja 3. Pidä huoli kuitenkin, että luot pohjan isoilla sarjoilla.

D) Hatch squats

Back squat
10@60%
10@65%
8@70%
8@75%

Front squat
5@60%
5@65%
2x5@70%

Laske prosentit suoraan ykkösen maksimin arviosta. Etukyykyn 1RM on noin 85% takakyykyn maksimista.

5 rounds:
15s active hang on bar
5 challenging ring rows, 2s hold at top

5 rounds:
15/12cal Ski
20 Alt. DB Hang Power Snatches 20/15kg
:90 Rest btw rounds

5 rounds:
20cal Assault Bike
3 Rope Climbs 4m
Rest :90 btw rounds

For time

300 m row/ski or 500 m bike at start and after each movement

25 hang snatch/clean and jerk
25 hand release push-up
25 overhead/front squat
25 bar over burpee
25 front rack lunge
25 v-up
25 thruster
25 shuttle run 10 m

Rx weights: 42.5/30 kg

Clean and Jerk Complex
On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk