1.) Hang muscle clean + front squat + press in jerk 3 x 5+5+5
2.) Jerk w/ pause @ dip,catch, recovery 5-6x3
3.) No feet clean 5-6 x 2
4.) Hang clean below knee & jerk 5x1
5.) Clean pull + clean pull below knee 4 x 2+2

Rästi

2 - position Clean ( Knee - Floor)

3 x (1+1) x 78%, 2 x (1+1) x 80%

Power Jerk + Jerk

3 x (1+1) x 78%, 2 x (1+1) x 80%

Clean Deadlift

5 x 4 x 108%

Front Squat

5 x 4 x 85%

• 90s. Row/Bike (easy)

• 1 rnd:

• 60s.+ 60s. Lunge complex

• 60s. Shoulder rotations w/ stick

• 60s. Row/Bike (Moderate)

• 2 rds:
  5 Deadlift
  5 Muscle clean
  5 Front squat
  5 Shoulder press

• 30s. Row/Bike (Hard)

• 3x CJ complex
  Add weights...

• Mobility...

9-15-21
Burpee box jump overs
Clean and Jerk 135/95

3:00 easy bike, row or run

Barbell warm up

3 position Clean (ground, low, high)
EMOM x 12
1 power clean
1 hang clean
1 high hang clean

*increasing in weight for quality

Block Clean (mid thigh)

4 x 2 x 75%

Snatch Balance

2 x 3 x 75%, 3 x 3 x 80%

Push Press

5 x 4 x 85%

Muscle Snatch

1 x 5 x 70%, 2 x 4 x 75%, 1 x 3 x 75%

3 sets:
8 box jumps
12 V - Ups

5 RFT
400m run
15 OHS 95/65

20:00 time cap

*sub 500m row or 20 cal bike

Snatch E90S for 15min(10sets)
Snatch x1
Build up in weight. Goal is a new PR.
+
Buy in: 15 lateral burpee over bar
3 rounds
11 STOH 60/40kg
33 situps
Cash out: 15 lateral burpee over bar