Power clean and jerk

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

– Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1) or 75% (B2) power clean and jerk, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
+
Once through
15 (cal) BikeErg
3 Clean and jerks @ workout weight
12 (cal) BikeErg
3 Ring muscle-ups
9 (cal) BikeErg
3 Snatches @ workout weight
6 (cal) BikeErg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

LÄMMITTELY
2 kierrosta, 60s./liike
1. V-nosto + ylhäältä alas soutu
2. Face pull
3. Olkavarren kierrot seinällä vk
4. Pull over kp

1 kierros, n. 60s./liike
1. Roikkuminen
2. Kepin läpivienti telineessä (eri oteleveydet)
3. Rullan päällä uimarit
4. Rullan päällä rintarangan ojennus-koukistus
5. Jousiampuja kylkimakuulla

KIERTOHARJOITUS
3 x 45s./20s.
1. Laite
2. Maastaveto kk
3. Boksille / stepperille nousu
4. Vuorikiipeilijä
5. Raajojen ojennus päinmakuulla
6. Lepo

RestDay!

Wodliiga

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A:
Zone 1: SkiErg
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Plank

A:
Zone 2: Run
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Pushup

A:
Zone 3: WallBall
1: 10-15
2: 12-20
3: 14-25
4: 16-27
5: 18-30

B: Wall Squat

A:
Zone 4: RowErg
1: 125-150m
2: 150-200m
3: 175-250m
4: 200-300m
5: 225-350m

B: Rest

Zone 5: BBJ
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: Sled push 10m

A:
Zone 6: SB Reverse Lunge (leg pair)
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: High knee run

Objective: Each round A increases amount of reps. B works as long as A is working.

• 5 rounds per zone then change zones
• You can change A and B every minute or every other minute or after each zone (option is yours)
• 3 pairs per station ( 3x A and 3x B)
• 30 seconds transition between zones

3:00 Run @ easy
2:00 BikeErg @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps
+
Build up to working weight for barbell movements
* Practise other movements between sets
+
1 or 2 rounds
200m Run
6 Thrusters @ workout weight
4 Bar-facing burpees
2 Bar muscle-ups
500m BikeErg
6 Toes-to-bars
4 Power snatches @ workout weight
2 Overhead squats