Toes to bar technique practice

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4 rounds for time:
28-21-14-7 american swings
7-14-21-28 toes to bars
300m row / 600m bike erg

Timecap 20min

Push press
3-3-3-3-3

Pause Bench press 10-8-6-4 reps, then max reps normal Bench press @ 90 %

1: 9 cal row
2: 15-20 wallballs
3: 9 cal bike erg
4: 8 pull-ups (unbroken)
5: 20 db's deadlifts
6: 3 wallwalks
7: 8 burpee box jump overs
8: rest

CLEAN & JERK

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder mobility (10min)
Front rack opener with partner
Rubber band drills

Barbell warmup & Technique (15min)
DL & Shrug
Pull & receive
Drop & receive from high shrug position
Push jerk & split jerk

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

E2mom 12min @ 50-65%
1 Hang Power clean
1 Hang Squat clean
1 Split Jerk

Hang Clean and jerk@70%->
In 20min find heaviest weight of:
1 hang clean + 1 jerk

Use most effective hang clean & jerk of your choice.

10min easy pace bike (NOSE BREATHING)
+
3-6rounds:
5min bike
5min run
+
10min easy pace bike (NOSE BREATHING)

TARGET PK 1-2 / NOT TOO FAST!!

AMRAP 10:
3 Hang Cleans L+R
3 Upright Row L+R
3 STOH L+R
M: 20kg
W: 15kg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6 bar over burpees
5 push press
3 wallwalks

3-4 rounds for quality:
1min Dead Hang
15-20 Pallof Presses
:30 Copenhagen Hold L+R