Power clean 1 rep max

3 Sets: (18 min)
- Max. UB TNG Clean & jerks @65%

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• vähä viimeviikosta lisää voi laittaa

For time
120 DU
40 DB snatch
20
10 Wall walk
20
40 DB smatch
120 DU

6-6-4-4

Bench press 8-5-3

For time :

15-12-9
Thruster 60/42,5kg
Bar Facing Burpees

Rest 2 minutes

9-6-3
Snatch 60/42,5kg
Strict HSPU

Rest 2 minutes

21-15-9
Power Clean 60/42,5kg
Pull-Ups

Target <- 12:00 CAP 16:00

A: SL standing hamstring curls 3set
B: Bench press 3-3-3+
C: Pull ups 3xMax
D: Incline db bench press 4set
E: leg extensions 3set
F: OH triceps extensions 3set

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

A)
4 rounds for quality
10 double KB front squat
12 alt. front rack reverse lunge
8/8 dead clean

B)
2 rounds - 3'rest between EMOMs
EMOM 8'
1: 8 strict pull up
2: 20 American swing
3: 10/10 single arm row
4: max rep single arm thruster