Skill: clean and jerk

Wod: “The chief”
5x3 min amraps (1 min rest after each round)
3 power clean@60/40
6 press ups
9 air squats

Wod: aim to move fast on each amrap try to keep score consistent each round.

6 x 5 min sets

• Run 400m
• Rest of the Time Easy Erg
• 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

A: Split jerk technique (Double push jerk+ double split jerk)
B: Power clean + double squat clean 5x3
C: Clean pull @90% of max clean 4x3(ecc. slow motion)

Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

5 Sets. Every 4:00

5 - 8 Shoulder Press
5 + 5 Dumbbell Row

Strength: 20 mins to build upto and perform 5x2 back squat@90%1rm

Wod: For time
10rds
10 wall balls
10 burpees

Wod: this is a sprint Wod aim to complete a round at least every 90 secs. Aim to keep moving.

5 sets:
3 bench presses @RPE 8
6-10 DB bent over rows
2,5 min rest

Push press

Build to heavy set of 3 (H3) @ RPE 8 (86-90%)
+
2 x 4-6 @ 85-90%H3

2-3sets:

10-20 banded pull apart
10 DB cyclist squat

We will be retesting in 2 weeks so this week try and push the numbers and %’s

BTN press in split (heavier than day 1 last week)
4 reps
3 reps
2 reps
1 rep

Power clean & squat clean - 1+1 rep scheme
1 set @ 70% of max clean
1 set @ 75%
1 set @ 80%
1 set @ 85%
1 set @ 90%

Push press
3 x 3 @ 85% of max push press

Front squat - 3 second pause in the bottom
4 x 2 @ 75-85% of max front squat (go off fee after the heavy cleans)

Optional accessories
3 rounds for quality
15 Ab roll outs
10-12 Laying windsheild wipers
50ft Suitcase carry each arm