5 Rounds For time:

20 Chest To BAr Pull-ups
5-4-3-2-1 Clean & Jerks 102,5/70kg

( 7 - 15 )

• The Barbell is heavy Today so let's plan to break up to CTB if we know we are likely to struggle with the loading today. Sets of 4 or more works great here each round.

• If you feel confident on the barbell, let's try to hold on bigger sets of the chest to bar.

LEPOJA.

Syklin toinen viikko, voima proggiksessa mennään hatch ohjemoinnista vk 3 treeni ykkösen toistoja!

AFAP
21 - 15 - 9
Medball clean (9/6kg)
Burpee

5 x (3+3)

go every 2:30

17' AMRAP of:

Run 200m
Double unders x40
Row 15Kcal

Back off week before retest next week

Snatch
5 sets of 5 @ 70% of 1 rep max snatch - pause in the catch position

Tempo front squats
4 sets of 4 @ 10kg lighter than last week - this should feel comfortable. 3 seconds tempo on the way down then controlled on the way up

Press in split - build to a heavy 3. No more than 5 working sets on this

Snatch pulls - paused at the point the barbell leaves the floor then again at the knee
4 sets of 3 @ 90% of 1 rep max snatch

Accessories
Lat pull down 3 sets of 10 @ 8RPE
Bent over row with a DB - 3 sets of 8 each side @ 8RPE
V-sit ups 3 sets of 10
Deadbug 3 sets of 10

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row