Part A).
Skill Primer
Hang Power Clean & Press From Split Postition
(5-8 sets x 2+5)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)

Power Clean

a) EMOM 5:

• 1 Power Clean (1s pause in catch) @70-75%

-Rest 2min-

b) EMOM 5:

• 1 Power Clean @75-80%

-Rest 2min-

c) EMOM Until days heavy:

• 1 Power Clean

Clean Pull

• 3x1 @120%

Metcon

B1) 3x 3min on/2min Off:

• 5-7 SB Clean (heavyish)
• AMRAP: C2 Bike

B2) 3x 3min on/2min Off:

• 2 Rope Climb (1legless)
• 3-5 Wall Walk
• AMRAP: DU

Accessories

a) Core

4x superset:

• 10 Strict T2B (jarruttava alas)
• 5-10 Ab Wheel Rollout // 15-20 V-Up *Rest as needed between rounds

b) Bodaus

3-4x For Quality (optional)

• 10/10 DB Bicep Curl
• 10-15 DB Lateral Raise
• 1 Set of Parallette Push Up

3 rounds for time:
• 75 Double Unders
• 50 Cal Row
• 25 Wall Balls 20/14#
Goal: 18 min.

3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest
Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

Shoulder press 1x8, 1x6

Every 2'min for 9 Rounds

Treenaaja - Kuntoilija

A.
10/15 Cal Run

B.
10 Push presses 50/35kg or HAP
10 Burpees jump over barbell or Step overs

C.
1 Legless rope climb or 2 Rope climb or Adapt

16'min EMOM

1) 12/15 Bike cals
2) 6-12 Dual DB Clean & Jerk
3) 14 Cossack squats
4) 2-4 Wall walks or Adapt

Back squat 5x3

Back squat
1. Build up to today's heavy 4
2. 4x4 @80-90% of 1

For time
10-8-6-4-2
Bar-facing burpees
Hang power cleans
Bar-facing burpees
Front squats

Time cap 15min