WEEK 5/6

WARM UP 15-20min

Keskiviikon saliohjelman + clean / jerk technique

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-% pal 2min *(bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot
4[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK
4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min

100 min

1.WL
A. EMOM10:
1 snatch, build up
- 32.5 kg - 52.5 kg

B. Every 3 minutes x 4
2 x 1 Power clean into 1 Push jerk
x 75-80 %/ 1-1.5 reps in the tank
- 47.5 50 52.5 52.4

B. EMOM7
1 Below the knee squat clean + 2 High box jumps
- 40 45 50 55 60 62.5 65 kg

2.CTB
EMOM10:
1) 6 CTB
2) easy bike

E3MOM x4:
6 tuck up / kipping k2e
8/5 cal row
12 s a. db stoh

Target: work 1:00-1:30 / interval

EMOM 20:

1: 5 bench press
2: 5 sand bag over shoulder (or d-ball)

You choose load. Go by the feel.

R5JC

For time: “Grace”
30 Clean & Jerks

Running intervals

Kehonhuolto

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For time: “Pirate Helen”
500m Row
21 KB swings
3 Rope climbs

EMOM 15
1.10-15 cal erg
2. 6-10 burpee box jump over
3. 10-15 Wall ball

EMOM’12
1. 12 GHD sit up
2. Sandbag hold 40sec
3. 12 GHD hamstrings