Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk

Front squat

4x4

E3MOM / 2-3rep in tank

4/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA.

AMRAP7:
30 air squat
20 db snatch (22,5 / 15)
10 lat. burpee over db / line (jump over)

HUOM! Molemmat versiot metconista voit tehdä kaikilla päivän tunneilla.

Warm Up
2 sets
2 min cardio
5 russian baby strech / tempo wall squats
5+5 squat strech / tempo cossacks
5 inch worm + push ups
then 2 sets with empty barbell
5 romanian deadlift
5 power cleans
5 pause front squat
5 push press with pause at top
then start to climb up for workout weights

Strenght
3x3 and 3x2 reps of
Power clean&jerks @65-85 of rm pc&pj (not must be tng)
rest 2-2.5 min bwn sets
Front Squat 3x3reps @75-85% of 1rm (RIR 1-3)
rest 2-2.5 min bwn sets

Metcon
6 min emom of burpees (you choose) target is 50-100 burpees.
ota joku tavoite määrä per minuutti ja pyri pitään siitä kiinni.

2 Sets of Intervals

A1. AMRAP 3
3 Power snatches @ 61/43kg
6 Bar-facing burpees
12/9 (cal) Row

A2. AMRAP 3
12/9 (cal) Air bike
6 Power clean and jerks @ 61/43kg

A3. AMRAP 3
60 Double-unders
9 Front squats @ 61/43kg
12 Chest-to-bar pull-ups

– Rest 2:00 between intervals –
— Rest 4:00 between sets —
Flow. A1-A2-A3-4:00 rest-A1-A2-etc.

Overview. These are intended as fast, hard, sustainable intervals for the whole interval. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are progressing to 3-minute intervals this week. You will have to adjust the pacing to keep your output through the intervals.
Power snatches and PC+J should be singles. The most important thing is to keep moving (we want you working for as much of each interval as possible). See movement options as needed to ensure you can keep doing work.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your capacity to maintain high work output in workouts.

Movement options.
Barbell → 52.5/35kg, 43/30kg

Double-under → Reduce reps (30 or 45) → Single cross-overs (30)
Chest-to-bar pull-ups → reduce reps (9) → Regular pull-ups

Warm Up
2 sets
20-30 plate hops
10 gtoh + halo with plate
5-7 burpees to plate
:40 plank hold

Metcon (zone 2-3)
3 rounds
3-4 min rowing + 6-12 hspu (1 set) (strict or kipping)
3-4 min ski erg + 30-40m per side sandbag carrying on shoulder R/L OR suitcase carry
3-4 min air bike / bike erg + 2-4 turkish get ups R/L
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

Squat Clean
7x2
* Every 2min.
* Build to a heavy set.

30s on / 15s off x9:
a) bb bent over row
b) alt. iso hold arnorld's press
c) (weighted) plank hold

8-10 Sets of
Clean Pull + Clean
Keep the lifts between 75-90%

Warm Up
2 sets
2 min bike,row, ab, run
8-10 Half Kneeling Thoracic Rotation w/Lift Off (R/L)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch (R/L)
then warm up sets for squat 3x4-6 reps, start with barbell and build to starting weight

Strenght
Tempo Back Squat 3x5reps @55%+ of 1rm
building to todays heavy 5 rep set. rest 2.5-3.5 min bwn sets.

Metcon
Emom 16
odd : 1 power snatch + 1 hang power snatch + 1 snatch balance + 1 ohs @60-80% of 1rm power snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace