For time:

• 10x1000m rowing intervals.
• Rest 60s. between the efforts.

A:
Skill Primer
Power Position Snatch, BTN Strict Press & Pause OHS
(5-8 sets x 2+2+2)

B:
2 Position Pause Snatch
(5-8sets x 2 / 60%-70%)

*(0:03 Pause off the floor & below knees)

WORKOUT 1

HEAVY WEEK 11/13

WARM UP n.15-20min SAMA

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SNATCH from POWER POSITION
3x1@up to 50% sn-% pal 1min

--

SNATCH
2-3x1@65% pal 2min

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CLEAN from POWER POSITION + JERK
3[1+1]@up to 50% jerk-% pal 1min

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CLEAN + JERK
2-3[1+1]@74% pal 2min

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BACK SQUAT + JERK SPRING
3[2+3]@75% pal 2-3min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-15 TWISTING SIT UP *jalat painon alle
BACK EXTENSION HOLD
8@DB PULLOVER

1 min max squat clean
1 min max push jerk
1min rest

2 min max squat clean
2 min max push jerk
2 min rest

3 min max squat clean
3 min max push jerk
3 min rest

4 min max squat clean
4 min max push jerk

27/21/15 for time

• Row cals
• Wallballs
• T2b

2 rounds of:
row 1000 m
Rest 1 min
Row 800 m
Rest 1 min
Row 600 m
Rest 3 mins
-- Rest 2 mins (5 mins total) --
Row: 5x 200 m, go every 2 mins

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The first part should be completed working at around 65-70% hr. On the 200 m intervals you should be aiming for 80% HR so move significantly faster.

3 Rounds For time :

1 Legless Rope Climb
3/2 Regular Rope Climb
20/15 Calories Echo Bike
100 Double Unders

Rest 1:1

( 15 - 25 )

10 minutes of:

20 Double Unders
10 Reverse Fly
10 Face Pull
6 Table Reach
0:20 HS Hold

Jerk waves
add 1-3 kg to last time for
Heavy 5r in 7 min
Heavy 3r in 7 min
Heavy 1r in 7 min

10 min of
10 cal row
5 z press each side
10 walking lunges
3 box jumps

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Jerk balance
5x every 3 min
5 reps
- leave 2 reps in rez
-take a video of last set and sent it to minna