power clean + halted split jerk practice

8' AMRAP 1 wall walk
2 power clean
3 push jerk
Add +1 rep in every round

Clean and jerk

– Build to 1RM

– You can start working up doing 2s, then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).

Emom28 = 4 rds
1: 8-10 cal machine
2: 12 sit up / mountain climber
3: 12 wb
4: 12 alt. V-up / shoulder taps
5: 8-10 cal machine
6: 8 burpee/ down up box jump over
7: rest

Squat Snatch
2x3@50
3x3@60
1x3@70

Hang clean
2x3@50%
1x4@60%
1x2 @70%
    
Push press
2x3 @50%
2x2 @60%
1x3 @70%

Back Squat
2x3 @50%
1x4 @60%
2x3 @70%

Do an EMOM for X rounds of:

• Y cal echo bike (1min)
• Z C2B (1min)
• Rest (1min)

Pick X, Y and Z.

Alternate C1 / C2

C1. Standing KB press – 2 x 8-10 @ RPE 7 (3 RIR), deload, Rest 1:00 before C2

C2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before C1

Easy Z2 Run

• 45-60min (by the feel)

Every 5min, 3 rounds
Run 800m
– tasainen reipas vauhti
– minuutin nopeampi lähtöväli kuin viime viikolla
– kierros vähemmän kuin edellisillä viikoilla

Snatch + hang snatch + ohs 1+1+1
E2MOM x 10

Front squat + back squat 5 x 2+3

35,45,55,60,60