3 rds for time with quality 70% effort:

Hang power clean 12 reps

Push jerks 12 reps

rest 30 sec

run 400m

rest 30 sec

Barbell @42,5/30kg

TC: 15 min

WEIGHTLIFTING

Power Clean + Squat Clean + Jerk. DnG.

Every 90-120sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

Add 5-10% compared to last week.

This is not for maximum effort. Good, technical lifts with speed under the bar.

WEIGHTLIFTING

EMOM x9: 3 Push Jerk

Bar form the rack or blocks

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Easy with the loading, concentrate moving well.

For Time

30-20-10 Dumbbell Snatch 22,5/15kg,* alternating*
400m run

40min EMOM:

1) 5 Power Snatch
2) 5 C&J
3) Round of Cindy
5 Pull-Up
10 Push-Up
15 Air Squat
4) rest

Ohje: Valitse taakka, jolla pystyt tekemään koko harjoituksen läpi. Tankoliikkeet on tarkoitus tehdä Touch and Go, eli päästämättä otetta irti tangosta. Jos Cindykierros lipsahtaa hieman lepominuutin puolelle ei se haittaa. Voit myös aloittaa tekemään Cindyä hieman aiemmin. Kovikset voivat skaalata leuat C2B.

---

Vapaavalintainen keskivartaloharjoite lopuksi

For time:

20-15-10-5
Dumbbell Snatch 22,5/15kg
5-10-15-20
Box jumps 24/20"

Every 90 sec x 8
Slow Clean grip DL + Clean pull + power Clean + squat clean + split jerk (3 sec pause)

-light load max 50-60% 1RM

WEIGHTLIFTING
Power Snatch Doubles from the Blocks (knee level). DnG (drop and go)

Every 60-90sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Try to add 5-10% compared to last week.

Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.

• Build to a moderate weight over the course of 10 sets.
• No maxing out today.

Weightlifting - Snatch

Build up to a heavy snatch single for the day.

Accessory:

Spend 20-30 minutes stretching