1RM Power Clean

Power clean 5 x 1

Deadlift ( Deadstop )

3 x 3 @ ~70%
3 x 2 @ ~80%

Go Every 3:00

Pull up
5 x 1

C&J Complex

Every 1.20min x 6
1 Squat clean + 1 High hang squat clean + 2 Split jerk with 2s pause at the catch
@60-65% of 1RM

Huom!
Prosentti on suuntaa antava. Tekniset painot!

Every 20s for 6 rounds: 1 snatch @65-70%
Rest 2min
Every 40s for 6 rounds: 1 snatch @75-80%
Rest 2min
Every 60s for 6 rounds: 1 snatch @85-90%

On the minute for 4 rounds
1. 5 front squat @65-75% 1RM
2. 30+30s DB side bend
3. Rest

5-5-3-3-1-1-1
Snatch

Scaled WOD
For load:
3-3-3-3-3-3-3
Snatch

For time:
50-40-30-20-10 reps of SDHP 40/30kg
100-80-60-40-20 reps of double-unders

TC: 15 minutes

BENCHMARK WEEKS

"Cindy"
AMRAP 20min
5 pull-up
10 push-up
15 squat