Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

14 db snatch 22.5kg
17 cal ski
10/10m oh db walkin lunge 22.5 kg
10 push-ups

3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

Back Squat

Build Heavy 5 (no max)

4 rounds:
10m sled push @ 40 kg
20 kb snatches @ 16 kg
60s rest

120 min
WU for 10 min

1.Skill
Bar MU follow along session #1
Bar muscle up practice
5 x 1

2.Conditioning - rowing

A1. Individual specific mobility work

A2. 4 rounds: 1min on / 1min off
First 2 rounds – low rate (<24spm), gradually increase power
Second 2 rounds – medium rate (24-28spm)

B. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min piece at

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest
Avg. cal/hour: 828
Avg. 500m: 2.11.5
Avg. HR: 147, 152, 150, 156, 163

3.Cool down
5 min AB
Thoracic flow

EMOM10
1 power snatch = raaka tempaus
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

Treeni 2: emom day
Otm 10
Odd: 5-15 huspu
Even: rest, or movement if your choice
-rest 3-

Emom 10
1 power clean&push jerk +3 high box jump. Be fast with the barbell!
-rest 3-

5 rds
Every 90s 10s max effort ski. Rest time easy pace

1k Bike , 1 Rope Climb, 2 Deadlifts
1k Bike , 2 Rope Climbs, 4 Deadlifts
1k Bike , 3 Rope Climbs, 6 Deadlifts
1k Bike , 4 Rope Climbs, 8 Deadlifts
1k Bike , 5 Rope Climbs, 10 Deadlifts

Deadlift @ 157kg

120 min
WU for 10 min
Skill: MU practice for 30 min
RMU 5 x 1 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range. Aim is not necessarily to hit a new 1RM, just a heavy, technically sound lift.
55 60 60 62.5 (65)

2.Strength

A. Rotate through (1 set of each movement for 3 rounds, plus an extra round of press and chin up)
A. Back squat, rest 2 – 4 minutes before A2
1 x 7 @ 75-80% / 67.5
1 x 5 @ 80-85% / 72.5
1 x 3 @ 82.5-87.5% / 77.5

A2. Strict press – 4 x 2 @ AHAFA, rest 2 minutes before A3
33 33 34 34

A3. Weighted strict chin up – 4 x 2 @ AHAFA (add load each set), rest 2 minutes before A1

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow