*tc 20min

3@barbell, 1@up to the maximum of the day, rest btw sets 2min

E2MOM’20
2 push press+2 split jerk

Build as heavy as you can keeping technique smooth.

Work on your C&J Tech. 50% OF 1RM C&J
3 Position Clean;
Hip
Above the Knee
Starting Position

As Many Rounds as Possible (AMRAP) in 40 minutes
5 Deadlifts (70/50 lbs)
5 Hang Power Cleans (70/50 lbs)
5 Front Squats (70/50 lbs)
5 Push Presses (70/50 lbs)
5 Back Squats (70/50 lbs)

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH *tc 20min
3@barbell, 1@up to the maximum of the day, rest btw sets 2min

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CLEAN + SPLIT JERK *tc 20min
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

For Time
8*
30/25 cal Row
100* DU
2' rest BTR

EMOM 10'
15' L Sit hold

A: weightlifting
Build up to heavy 3rm snatch Of today in 10 sets
B: strength
back squat 5rm of today
C: power endurance
14min emom:
Even: 10 power clean @61kg
Odd: 20/15 cal row
*Scale reps on power clean if you know you cant hold the number of reps through the whole workout. Add weight if you think it will be easy. Rowing should take 40-50sec.
D: gymnastic endurance
5 rft:
10 TTB
10 burpees

AM: 45 min
3 min run/1 min walk
HR 136/164
6.65 km
6.49 min/km

PM: 100 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 13x2
- MU x34

2.Weightlifting
Clean + push jerk + split jerk
Go every 90 s. x 8

7 MINS AMRAP
5 C&J
10 TTB
Rest 3mins

7MINS AMRAP
5 DEADLIFTS
10 PULLUPS
Rest 3mins

7MINS AMRAP
8 Burpees
16 sit ups

Smolovit 1RM

Muut Lepo!