Barbell cycling

4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

4 Rounds, go every 2:00
10 Power clean and jerks*

• Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

Intent. Improve your hang squat snatch/PC+J cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken..

Clean 2x3 + 3x2 + 1x1

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)

Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

4 x 1 rep 4 s pause back squat + 4 back squat

Samoilla painoilla 3x2

5min flow
20min lämppä

15min wod setup & lämppä

Wod
45min amrap
Tiiminä
Juoksu, yhdessä
DL, kumuloi
Burpee, syncrona
BMU/C2B, kumuloi
2xdb Farmers carry, kumuloi

3 x 5

2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, rest btw sets 3-4min

1.)Supersetx3
A) 1arm pulloverx10-15
-light weight
B) 1arm seated DB Rowx6-10