5 x 1 hang clean above knee + 1 clean + 1 jerk

Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

EMOM 5:
2 muscle snatch + 1 ohs @ technical

6 x e2m:
1 snatch pull + 2 snatch @ moderate-heavy

Jerk

A) Split press (WU)
- 3x4 with 3 sec pause with bar OH in the split

-Rest 60 sec between sets-

B) Tall Split jerk (WU)
- 3x3 reps with 3 sec pause in the catch

-Rest 60 sec between sets-

C) Split Jerk (Main)

• 8-10x1

Set 1 @75% and build up from there

*rest 90-120s between.

Strict press

E3MOM X5:

• 3 Strict Press

*RIR 0-1

Metcon

3 sets Of:

• 15 Cal Row
• 14 TTB
• 12 Thrusters @40kg
• 15 Cal Row
• 14 TTB
• 12 Power Cleans
• 15 Cal Row

-Rest 4 min between sets-

Hang power clean

Every 10 minutes for 40 minutes (4 rounds):
15 DB deadlifts 30/20 lb
30 sit ups
40 alternating lunges
60/50 cal row or ski

3 rounds:
15/12cal AB
30m Skillmill Sledge Push 10/9
20/20m SA Farmers Carry 30/20kg

rMU

A) Practice rMU for 5-10min

B) EMOM 12:

1) 45s Row/Ski (moderate)
2) ''x'' rMU
3) Rest

c) Ring Strength

4 Rounds:

• 10-15s Ring Support Hold + 3-5 Ring Dip (kipping allowed) *rest 45s
• 20-30s Ring Dip Hold *rest 45s
• 10-15 Ring Row (Feet elevated) *rest 60s

Strict Press

Every 2:30 X5-6

• 3 Strict Press (3sec tempo down)

@80-85% ish

Gymnastic Metcon

30-25-20-15-10 for time:

• TTB
• Cal Row

Accessories

A) 3-4x For Quality:

• 15-20 Banded Sissy Squat Leg Ext.
• 10-20 Prone Banded Ham. Curl

B) 3-4x For Quality:

• 8/8 Single Arm DB Bent Over Row
• 10-15 Seated DB Lateral Raise

Accessory
4x12-16 back/front rack reverse lunges (2xboth styles @30-35/40-45 kg
Push press
4 x 6
@30-45 kg
GHD 3 x 15

Näissä treeneissä pidämme toisto ja sarjamäärän maltillisena, jotta ehdimme käydä tekniikkaa myös sarjojen välissä läpi.

Deadlift Snatch
2x3@50%
2x4@60%
1x3@70%

Snatch pull
2x3@50%
1x4@60%
2x2 @70%
    
POWER Snatch
1x3 @50%
2x2 @60%
2x3 @70%

Squat Snatch
2x3 @50%
2x4 @60%
2x3 @70%