Power Clean

E2MOM X9

Set 1-3:

• 2 Power Clean From Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC From Floor (DnG)

Clean Pull

• 3x1 @120% *Rest 2-3min between

Front Squat

• 1x3 @70%
• 1x3 @80%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

For Time:

• 24 Cal Echo Bike
• 40 Thruster @30kg
• 20 bMU
• 24 Cal Echo Bike

For time:

21/15cal echo
15 bar facing burpee
9 bmu

TARGET UNDER 3MIN, TIME CAP 4MIN

SCALED FOR TIME

21/15cal echo
15 bar facing burpee
21 ttb

Power clean 3x3, 3x2

3-4 Rounds

50 Double-unders
8 Power clean and jerks @ increasing weight*

– Rest as needed between rounds –

Number of rounds. As we are in the middle of the Open, only do as many rounds as you feel comfortable that you’ll recover from in time for 26.2. You can also do the power clean starting from the hang as needed.

Flow. 50 DU (aim for unbroken) into 8 power clean and jerks (touch-and-go, unbroken set), rest and increase weight for next round.

• The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)

Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs)

Weight increments. You can go up in 2.5kg, 5kg or 10kg jumps (5, 10 or 20lbs)

Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured in quality not time/weight = don’t rush the sets or rests, focus on moving well.

Push And Pull

A) Split Jerk 8-10 x 1
*E2MOM Build Up to Days Heavy

B) EMOM 12:

1) 1 Legless Rope Climb + 1-2 Rope Climb
2) 3-5 Wall Walk
3) Rest

Metcon

For Time:

• 40-30-20-10 GHD Sit Ups
• 80-60-40-20 DU
• 10-8-6-4 SB Clean @50kg

*Eli 1rnd: 40 GHD, 80 DU, 10 SB Clean
2rnd: 30 GHD, 60 DU, 8 SB Clean
jne jne.

Optional Accessory

3-4x For Quality:

• 10/10 1-arm DB Bench press (alternating arms, resting arm extended)
• 20-30 Banded Tricep Ext
• 1 Set Of Banded Pull Up (Green band)

METCON
3 Sets Of:

5min AMRAP:

-350m Ski
-20 WB
-350m Ski Row
+ Max Reps: Burpee Pull Ul

-Rest 3min Between Sets-

ACCESSORIES

A) 4 Rounds For Quality:

• 45-60s Plank KB Drag Through
• 20-30 Russian Twist
• 30/30s Side Plank

B) 4 Rounds For Quality:

• 1 Big Set Of Banded Pull Up (green rubberband)
• 15-20 Banded Face Pull

A: Broad jumps 8x3
B: Dips 1xMax
C: SA db rows 1xMax
D: SA cable shoulder flys 1xMax
E: Strict pull ups 1xMax
F: OH triceps extensions 1xMax
G: Norska intervaller löpning

Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

askelkyykky paikoillaan, etujalan kantapää ilmassa. Focus pohje/nilkka ja etureisi.

Part A).
Skill Primer
Hang Muscle Clean, Hang Power Clean & Pause Split Jerk
(5-8 sets x 2+2+2 / 0:02 pause in the dip)

Part B).
Hang Clean, Push Jerk & Split Jerk
(8 sets x 2+1+1 / 60%-75%)