For time

15 Power clean and jerks @ 83/58kg (185/125lbs)
30 Chest-to-bar pull-ups
45 Wall balls @ 9/6kg (20/14lbs)
60/45 (cal) SkiErg
45 Wall balls @ 9/6kg (20/14lbs)
30 Chest-to-bar pull-ups
15 Power clean and jerks @ 83/58kg (185/125lbs)

Time cap. 25:00

Overview. These kinds of symmetrical, out-and-back style chipper workouts are popular in competitions (moderate/heavyish barbell movement, higher rep gymnastics and 1-2 “work capacity” movements mashed together). You’ll either want to 1) set a steady (harder than you’d like) pace from the start and hold on or 2) start a little easier and aim for a negative split (2nd half of the workout faster than the 1st).
Strategy. Chip away at the clean and jerks as quick singles. Unless you’re confident that you can do both sets of 30 C2B unbroken, break the 1st one already as needed for your capacity (20-10, 15-10-5, 12-10-8 etc.) to save more juice for the 2nd set at the backend. You can approach the wall balls with the same mindset. Both these movements lend themselves to quick breaks, so keep yourself accountable if you do break them into sets.
The SkiErg will eat away at the arms for both the 2nd wall balls and the chest-to-bars (as well as the jerks), but you’ll still want to keep up a fast pace here. Aim for a similar pace that you could maintain for Mikko Triangle.
Tips.
On the clean and jerks, don’t hesitate to shift to split jerks where needed. If you can connect the jerks directly from the clean (without standing up fully in between), then this is the preferred way to go here.
– Play around with your grip width on chest-to-bars a bit in the warm-up (common to be too narrow) to see if this can improve your cycle time.
– Flush the hands between reps on the wall balls (by letting them come down). Make sure your hands are under (not on the sides) of the ball.
– Lock your lats and use your bodyweight (not an arm pull) to initiate each stroke on the SkiErg for more power.
Instructions. Set up equipment 2-3m apart for safety and to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your pacing overall in each part of the workout?
– How did your set breakdown in each movement work for you?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
PC+J → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), choose a weight you can finish in no more than 2:00 as singles at the start of workout.
Chest-to-bar pull-ups → Pull ups → Jumping pull-ups → Ring rows
Wall balls → lighter ball
SkiErg→ any other machines for the same calories

200cal, steady moderate pace
- Keep a steady moderate pace troughout

• Rest 5min

250cal, intervals
- Same steady moderate/hard pace on every set, until HR reaches ~75% of max. Then, easy recovery pace, until HR drops to ~60% of max.

• Rest 5min

150cal, steady Zone2

clean & jerk practice, then up to heavy

6' AMRAP
12 KB swing @20/12kg
9 KB thruster
6/6 russian twist

Pressi

Penkki

Set 1: 5 Reps @77,5%
Set 2: 3 Reps @80%
Set 3: 3+ Reps @87,5%

Pystypunnerrus 12x50%, 8x60%, 6x70%, 3x3 (75-80-85%)
-pystärin maksimista

Vipunostot taakse 3x20

Kapea penkki 3x15x45-55%

Pystysoutu käsipainoilla 3x20

10 min E2MOM:
• 1 Snatch Pull
• 1 Power Snatch
• 1 Hang Power Snatch
Start with 60% of 1RM for snatch and increase by 5% each round to finish around 80 %.

Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight