Build up to a 5 rep max power clean

50-40-30-20-10

Assault Bike Cals
Double Unders

For time

Power Clean

A) Build up to days heavy 3RM (drop and go)

*E2MOM Till failure

B) 3 Rounds:

2min on/1min off:

• 15 Cal Echo
• Amrap PC @80% from 3RM

Competition Workout

3 Rounds For Time:

• 21 WB
• 15 High Box Jump
• 9 1-Arm Devils Press @50lbs

Optional Accessories

3-4x For Quality:

• 10-15 Lu Raise (2x Plate)
• 15-20 GHD Hip Ext
• 10/10 KB Gorilla Row

Weighted Chinup 1 RM, then 1 set @ 50%, then 1 set without weight (choose reps)

30-20-10 reps for time of:

• GHD sit-ups
• Toes-to-bars
• Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with just bodyweight
15 hip bridges
10+10 birddogs
5 dynamic squat streches
then
2 sets of :
1:30 air bike or row
10m lunge walk + torso rotation
10m tin soldier walk
20 alt leg v-ups
12 ring row
then workout prep
2 sets of :
8 weighted lunge steps (first set lighter weights than workout weight)
3-5 toes to bars
3-5 pull ups

2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)

A,
Tempo Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs at just below the knee for each rep.

B,
3 rounds for time of:
Run, 400 m
10 Dumbbell Thrusters @2x32/22,5kg
5 Ring Muscle-ups

Goal: sub 12 mins

C,
4 rounds for quality of:
10 Hip Extensions, pick load
10 Weighted Sit-ups, pick load
Row, 300 m

Add weight to the hip extension if possible- athlete choice on the weight for the sit-ups. If you are looking for "more" today push the pace on the row. If not, use it as active recovery between each round.

D,
3 rounds for quality of:
15 Y-T-Ws
10-15 reps each position
Use Crossover Symmetry, mini bands or small plates.

16 min AMRAP
5 Power cleans 135/95
10 burpees
15/12 bike or row

tall snatch practice

power snatch + snatch balance practice

6'EMOM:
1 power snatch + snatch balance