High Hang squat clean + squat clean above knee + jerk

10 x (1+1+1)@70-85% (Jerk)

SO 1:30

Every 1 min for 15 mins: Snatch
2 Snatches, 60% 1RM

1..2..3..4..5..
Power Snatch 50/35kg,
10 Wallballs after each set of power snatches.

2 clean pulls + 2 squat cleans + 2 split jerks

4 sets with same weight
75-80% of 1RM
-no need to be TNG, you can drop between the reps
-pieni korotus viime viikkoiseen

Lisää painoja viime viikosta.

3 rounds AQAP

30 box jumps
15 halting wall balls
1 min hollow hold

halt 1 sec at the bottom of the squat. Maintain the proper upright squat position, hold the ball over the chest! If you can't do that, switch to lighter medball!

Back Squat
5x5 AHAP

Metcon (time)

D.T. Progressio #6

5 rounds for time:
12 Deadlifts 70/47,5
9 Hang power cleans
6 Push jerks

1min rest between rounds

Accessory:

Mondays accessory if you haven’t done it yet.

OR

2 rounds for quality & min rest of:
30/25 cal row, damper set 10
30 Ring rows
30 Band pull-aparts

Extra:
Spend 10-20 min stretching/rolling!

3 x 3 powerclean + 3 push jerk, 70 % of 1 RM of clean & jerk.

4 rounds OTM

*10 alternate leg pistol squats
*3-5 ring muscleups
*5-10 deficit HSPU

Scale to:

*10 banded pistols or box steps
*5 chest to bar pull ups, eccentric if needed
*10 modified HSPU