Power Clean

Three rounds, 10xpull ups, 10x 135# clean and jerk, 10x20" box jumps

21-15-9

Thrusters 95/65
Pull ups

There is no description for this WOD as it is stat.

Aamu: 135 min

1.Jonin HSPU-ohjelma, week 3, #2
A. Metcon: 10 - 1 strict HSPU UB, 2 abmats
Result: 12.10

B. 3 rounds as supersets, 2 min recovery
B1. Strict press with KBs 8/side
3*8 kg
B2. Strict C2B AMAP - 1-2
9 8 6

1.Weightlifting
A. Clean + front squat + jerk – (12 to 15) x (2+1+1) @ 65+%, go every 60-90 seconds.
45 45 47,5 / 47,5 50 50 / 50 52,5 52,5 / 52,5 52,5 52,5

2.Strength
A. Rotate through A1 / A2 / A3 for 4 rounds
A1. Back Squat – 8+ reps @ 72-75%, rest 1-2 minutes before A2
A2. Strict dip – 8+ reps @ AHAFA, rest 1-2 minutes before A3
4*8

Ilta: 75min

1.Strength
A1. 20 sec hollow hold into 20 sec hollow rock
A2. Body levers - bent single leg - 3*6 reps
A3. GHD hipe extension - 3*12 reps
A4. Strict T2B - 3*8 reps

B1. Bicep curls, 3*8/side
15 20 20 lbs
B2. Side lateral raise
3*12*2.5 kg

3.Conditioning
Warm up
A. Row 2 rounds: 1 min on : 1 min off
Round 1 – low rate (<24 strokes per minute (spm)), gradually increase power
Round 2 – medium rate (24-28spm), gradually increase power

Main set
A. 2 sets of 4 x 500m Row @ 0:04 to 0:10 faster than avg. 500m pace for 5km (see notes below), w/ 30 sec rest between intervals, 5 min rest between sets > scaled to aerobic threshold training
2.19.3, 2.18.6, 2.17.5, 2.16.3, 2.15.6, 2.13.7, 2.13.0, 2.11.1

Do the following in order. You may not move on to the next movement until you complete all of the previous movement.

50 Jumping Jacks
50 Push-ups
50 Tuck Jumps
50 Sit-ups
50 Mountain Climbers (50 each leg)
50 Squats
50 Jumping Jacks

Tempausta ja työntöä ja voimailua.

Amrap in 5 min. Of:
1 farm walk @ 45#
20 sit-ups
Finished 5 full rounds

110 min

1.Jonin HSPU-ohjelma, week 4, #2
A. 1 x max reps strict HSPU 1 abmat
Result: 4 reps

B. 3 x 15 push up

2.Skill: BMU practice for 30 min
14 bar muscle ups

3.Conditioning
A. 6 x (2 minutes work : 2 minutes recovery)
AMRAP
5 Pull ups
10 Push ups > not done
15 air squats
9 Deadlifts @ 70/47.5kg (155/105lbs) > 40 kg
7 Hang power cleans @ 70/47.5kg (155/105lbs) > 40 kg
5 Push jerks @ 70/47.5kg (155/105lbs) > 40 kg

Results:
1) 1 + 3 pull up
2) 1 + 4 pull up
3) 1 + 4 pull up
4) 1 + 4 pull up
5) 1 + 3 pull up
6) 1 + 4 pull up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Aamu: 120 min

Skill: HSW practice for 20 min

1.Weightlifting
A. Clean + front squat + jerk – (12 to 15) x (1+2+1) @ 65+%, go every 60-90 seconds.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 55 57,5

2.Strength
A. Rotate through A1 / A2 / A3 for 4 rounds
A1. Back Squat – 8+ reps @ 74-79%, rest 1-2 minutes before A2
Last set 12 reps
A2. Strict dip – 8+ reps @ AHAFA, rest 1-2 minutes before A3 >
Ring support hold for 25 sec
A3. Strict chin up – 5+ reps @ AHAFA, rest 1-2 minutes before A1
3*5*5 kg 8*5 kg

Ilta: 80 min

1.Strength
A. 3 sets of:
A1. 20 sec hollow hold into 20 hollow rock
A2. Body levers - bent single leg - 6 reps
A3. GHD hip extension - 15 reps
A4. Windshield wipers (lying) - 20 reps

B. 3 sets of:
B1. Side lateral raise
15*2,5 kg
B2. Bicep curls
10*20 10*15 lbs 10*15 lbs
B3. Sliders fwrd + bcwrd 10 + 10 m

2.Conditioning
Main set
A. 2 sets of 3 x 750m Row @ 0:04 – 0:10 faster than avg. 500m pace for 5km (see notes below), w/ 45 sec rest between intervals, 5 min rest between sets > scaled to aerobic threshold training
2.17.7, 2.15.0, 2.13.4, 2.10.2, 2.08.6, 2.07.0 /500 m

4.Walk for 5 minutes