Heavy focus on clean and jerk this week

Primer - muscle clean
3 x 3 empty barbell

Clean & jerk
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Front squat - back off week
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%

Clean deadlift -
4 x 3 @ 105% of max clean

Optional accessories
3 rounds
30 cal row moderate pace
100ft suitcase carry 12kg KB - each side
30 sec ring row hold

VIIKKO 1, HARJOITUS 2

LÄMMITTELY

15:00 minuuttia laadukkaasti ja minimaalisella levolla
:45s Ergo
10 Kahvakuula-swing
8+8 Yhden käden kahvakuulatempaus
6+6 Tuulimylly
5 pystypunnerrus*

*pystypunnerruksessa tarkoitus nostaa kuormaa lämmittelyn edetessä

VOIMA

Pystypunnerrus
3x5 @RPE 7
- 2min lepo sarjojen välissä

Maastaveto
3x10 @RPE 7
-2min lepo sarjojen välissä
-Touch and go toistot, eli tankoa ei pysäytetä lattiassa

Bulgarian split squat
3x10/10 (moderate eli keskiraskas kuorma)
-1-2min lepo sarjojen välissä

2 rounds:

10 x seated WB side throws to wall / side
10 x controlled toes to post
30s reverse plank hold

rest 1min between round

5 rounds for time:

3 Thruster
6 HSPU
9 TTB

RPE 4

Target <5min
Loadings:
Rxd: 70/50kg
Masters: 50/35kg
Tailored: 45/32,5kg

Deadlift 5x3 @RPE 4
(2-4 reps in the tank)
Rest 2-3min between sets.

Complete as many rounds as possible in 12 minutes of

• 7 muscle-ups
• Bike 21 calories

For time with two dumbbells:

200m run
30 db deadlift 45/35lbs
400m run
30 db hang power clean
800m run
30 db box step overs
400m run
30 db push press
200m run

Tc 20min

Alternate A&B for 5 rounds:

A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+

5 min jogging

Then 3-4 rounds:
10m Duck walk
10 Barbell good mornings
10m Crab walk
5+5 Single arm ring row

---

2 Rounds of banded thoracic
flow