E90 sec power clean 5 x 1 rep @90%
-follow the %

For time:
400 m run
30 walking lunges
15 ring row
15 thruster
15 toes to bar / toes to elbow / scaled version
400 m row

Ring muscle up technique.
20 mins working on progressions

at the gym version


1.
Jerks

2 x 10 split jumps

2 x 5 strict press in split position

2 x 5 tall jerks

5 x 3 split jerks

*Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

2.
Conditioning
”Split triplet, ish”

5 Rounds for Time
5 Strict Pull Ups
100 Double-Unders
10 Dumbbell Hang Split Snatches (45/35 lb)
10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
Time Cap: 20 minutes

This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.

OR

Anywhere version

1.
PVC or broomstick jerk technique

2 x 10 split jumps

2 x 10 strict press in split position

2 x 10 tall jerks

2 x 10 split jerks

2.
Strength
EMOM12
1. 8-12 Odd object single arm strict press (R)
2. 10-20 hollow rocks
3. 8-12 Odd object single arm strict press (L)
4. 10-20 arch rocks

3.
Conditioning
”Split triplet, ish”

5 Rounds for Time
1 wall climb
5 push ups
100 Double-Unders / Lateral hops over object
10-20 Odd object Hang Split Snatches
10-20 Odd Object Hang Clean-and-Jerks
Time Cap: 20 minutes

Choose reps according to your equipment. If it’s very light and easy - add more reps. Scale double under amount so that it won’t take over 2 minutes.

Video for jerk practise:

Here’s a video of the top women doing this event at the games.

Dumbbell hang split snatch

Dumbbell hang clean and jerk

Hang Power Snatch + 2 hang snatches (squat)

Build up in 15 minutes, totally 5 heavier sets. No fails.

three sets of five reps.

25 EMOM

1. 12 double DB hang C&J, 22,5/15
2. 45s 12m viivakuoksua
3. 8 hang double KB snatch, 12/8
4. 6 single leg strict T2B
5. Easy row

4-5 Rounds for quality
10/10 bent over row
3 strict muscle ups
10 dips

Gymnastics volume work! Scale dips to box reps down. Muscle up to negative of strict c2b or pull up.

Tempaustekniikkaa:

7 x 2 snatch, 70-80 %

EMOM 12

Power Clean + Push Press + Jerk

(80-90% Push Press)