tangon kanssa.

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

CLEAN & JERK

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

E2mom 12min @ 50-65%
1 Power clean
1 Hang Squat clean
1 Split Jerk

E2mom 26min @70%->
1 Clean & Jerk

E2:00 x6, ensin 3x A, sitten 3x B:
A)
10 sumo deadlift @kb
10 alt. gorilla row @2x kb

B)
10 weighted box step up
10 seated d-db press

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the single load used for all three unbroken sets.

4+4 weighted cossack squat
10 dumbbell pass through (plank position)
10 spanish squat
12 landmine twist

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For reps

• 1 minute of double-unders
• 1 minute of alternating single-leg squats
• 1 minute of hang clean and jerks
• 2 minutes of double-unders
• 2 minutes of alternating single-leg squats
• 2 minutes of hang clean and jerks
• 3 minutes of double-unders
• 3 minutes of alternating single-leg squats
• 3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

A) 10min Ski Erg Technique

B) Ski In Pairs

30s On/30s Off 5x Each YGIG

• Ski