Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Front squats

Every minute on the minute for 8:00 minutes:
7 x 1 @ 66%
1 x 7 @ 62

B) Snatch technique:

Primer:
“Snatch pull + Hang snatch + Snatch” @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Snatch pull + Floating snatch + Snatch” @ 50-60%

C) Clean and jerk technique:

Primer: Clean pull + hang clean + Clean + 2 Jerks.
4 sets @ 40-50%

Worksets:
Every minute on the minute for 10:00 minutes of: “Clean pull + Floating clean + Clean + Jerk” @ 50-60%"

D) Accessory:

3-5x
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Bonus:

Every minute on the minute for 20:00 minutes:
14/11 Calories row (:45s)
4-8 Touch and go power snatches (:30s)
14/11 Calories bike erg (:45s)
4-8 Touch and go clean and jerks. (:30s)

You choose the weight, but focus on good movement. Aim to be done within the timeframes.

Amrap 15 min

1. CTB hold 3x max
2. Russian twist standing x 10/10
3. Box jump x 10 + box steps 8/8
4. 50 SU + 5x HS balance tries (x2)

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

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

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 20/15kg

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

HIP (DIP) CLEAN + SQUAT JERK
5[2+1]@kevyt pal 2min

--

HIP (DIP) SNATCH
5x3@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

WARM UP + TECHNIQUE 10-15min

---

TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@barbell, pal 1min

--

SNATCH
1@climb to the maximum of the day, pal 2min

---

TALL CLEAN + SPLIT JERK
2x2[1+2]@barbell, pal 1min

--

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

---

3-POSITION PAUSE CLEAN PULL + CLEAN PULL
*pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min

Deload week - less load and shorter sessions to keep moving ready for retest week

Power clean, power clean & push jerk complex
5 sets of the complex @ 65% of max clean and jerk

Front squat
6 x 3 @ 65%

Split jerk from the rack
5 x 2 @ 70% of max split jerk

Optional accessories
Every 4 mins x 3
10 Romanian deadlift
15 Cal ski
50ft Waiters carry each arm

For time :

100 Cal Row
30 Clean & Push-Jerks 60/42,5kg
40 Strict Pull-Ups
80 Cal Row
25 Clean & Push Jerks 70/50kg
30 Strict Pull-Ups
60 Cal Row
20 Clean & Push Jerks 80/55kg
20 Strict Pull-Ups
40 Cal Row
10 Clean & Push Jerks 90/60kg
10 Strict Pull-Ups

TC 30

For time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Bench
Dumbbell Thrusters

DB`S 22,5/15kg

CAP 12

For time:

2500m Bike ( 1000m Run )
8 Rope Climbs
60 Bar Facing Burpees
40 Toes To bar
20 Deadlift 125/85kg

CAP 20

• We want to bike ( run ) ar a pace that allows us to have enough in the tank for the rest of workout. We can aim for a solid pace on the first half of bike ( run )

• Try to just get up rope climbs started. Use the clock to help you keep your breaks quick. Aim for 1 Rope climbs every 20-30 see.

• Settle into a steady pace on the burpees. Only goal here is to try not to stop.

• Chip away at the toes to bar in small manageable sets.

• See how big you van go on the deads at the end. There is nothing left after this movement so try for bigger 2-3 sets here. If ends up being smaller sets than this, just aim for short breaks.

3 Sets For reps :

Max Strict Press
Max Push Press
Max Push Jerks

Rest 3 minutes between rounds.

Barbell 65% Bodyweight.

• Atletes will go directly from their last shoulder press rep in to their first push press rep. They'll then go from their last push press rep into their first push jerk rep.