E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

Bench press 5 RM, then 3x3 @ same weight

10 x 3 Kipping HSPU * deficit if able*

https://vimeo.com/177023532

AMRAP in 15 minutes of:
10 push press (moderate weight) : 40 kg
10 pistols : skaalaus, jalka toisen takana nilkassa - kyykkyyn
50 double unders : skaalaus 25 tuplaa ja ykkönen välissä

ensimmäiset pp ehjänä, loput pilkkoen, oli raskas paino...

3 täyttäkierrosta ja push pressistä 4 toistoa.

WU:
1000 m row

10 min double unders harjoitus 30 s työ / 30 s lepo

4x8 push press - nouseva paino 35 kg
4x8 kasakkakyykky

Thursday 12th July 2018

CLEAN AND JERK

Performance
Every 90 Seconds x 10:
Clean + Jerk

Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at last week’s heaviest weight before dropping weight for the final 2 reps to finish on a few perfect reps.

Post loads to comments.
Exposure 5 of 8

---

5 Rounds or 20 Minutes:
50 Double-Unders (or about 2 minutes practice)
10e Wall-Facing Shoulder Taps (or 3 Wall Walks)
10 Supine Hollow Alternating Leg Raises

Post work to comments.

15' skills
Chest to Bar Pull Up

5′ REST

FOR TIME:

80 Double Under
40 Thruster 20/15 kg
60 Swing 16/12 kg
30 Thruster 40/30 kg
40 Wall Ball 9/6 kg
20 Thruster 40/20 kg
20 Chest to Bar
10 Thruster 50/25 kg
10 Burpee Muscle Up

Time Cap 20′

20 back squats 100kg/75kg
2 rope climbs
15 deadlifts 100kg/75kg
4 rope climbs
10 cleans 100kg/75kg
6 rope climbs
5 front squats 100kg/75kg

Russian dip or ring dip practise, then

EMOM 12 min, alt.

4-10 Hang power snatch TNG @ 60-80%
4-10 Ring dips (anyhow)

AMRAP 5:
Buy-In: 750 m Row
12 Deadlifts (80/55 kg)
12 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 500 Meter Row
9 Deadlifts (100/65 kg)
9 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 250 Meter Row
6 Deadlifts (120/75 kg)
6 Lateral Barbell Burpees

15'
Review hip hinge and bracing sequence.
Basic top down deadlift progression .

DEADLIFT
5-5-5-3-3-2-2-1 reps