Touch and go power cleans, 70% C&J max:

5 - 5 - 5 - 5 - 5

Lepää 2 minuuttia.

4 kertaa / henkilö

500m row

Vauhdin pitäisi nousta loppua kohti. Viimeinen soutu all out. Tulos on viimeisen soudun aika.

Tauko niin kauan kuin pari soutaa tai sama aika kuin edellisessä soutuun käytetty.

3 x 3min amraps
10 power clean 42,5/30kg
10 shoulder to overhead
10 back squat

rest 2min between rounds

For Load:
5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
Power Clean
- Lift every 3:00

YGIG/Round

10 Bar over burpee
15 - 12 - 9

10 Bar over burpee
12 - 9 - 6

10 Bar over burpee
9 - 6 - 3

10 Bar over burpee
6 - 3 -1

RX 70/50KG
or
Test week weight

TC 15min

1 x 10 @ 75%
1 x 10 @ 70%
1 x Technical max effort (aim 12+) @ 65%

A1.
Back squat 4, 4, 3, 3
Tempo 2-4-X-1

Rest 1.30min

A2.
Chin up 4, 4, 3, 3
Tempo 2-1-X-2

Rest 1.30min

go heavier than last week*

Back squat 6 x 1
- use same weight in all singles, rest as needed

5 x every 3 min

10 power snatch
10 air squat

42/35kg
__
Goal & Intensity:

• Build strength and endurance with explosive movements.
• score is slowest round
• Execution: Complete 10 power snatches and 10 air squats every 3 minutes for five rounds.
• Tip: Keep the movement smooth and the bar close – rhythm is more important than max load. RPE: 7-8

4 x 3 paused split jerks

*3 sec pause on the split. Light weights!