Hang Clean + Jerk
8x1+2 @ 80-85%
Go every 90s.

8 x 20 sekuntia työtä / 10 sekuntia lepoa.
Pienin toistomäärä jää tulokseksi.

A)
Deadlift
1x5 @65%
1x5 @75%
1x5+ @85%
Last set is an AMRAP set. RPE 7 there
- Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 2 of 6

B)
EMOM x 10 MINUTES
4 Deadlifts @70/47kg
3 Hang Power Cleans
2 Push Jerk
Goal is to perform all 9 reps unbroken
RPE 8

C)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
30"/30" Bretzel Pose
3/3 SLOW Moose Antlers
1:00 Rebound Pose

EMOM 20
1) 5-15 Handstand Pushups
2) 8-15 Toes-to-bar
3) 4-6 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest

E90s x 12

6x 2 hang squat snatch
6x 1 hang squat snatch

15 - 12 - 9
Hang squat cleans (47,5/70 kg)
5 - 4 - 3
Rope climbs

Scaled WOD
For time:
15 - 12 - 9
Hang squat cleans
5 - 4 - 3
pull-to-stands

2-3 rounds for quality:

12-15 db/plate lateral raises
12-15 banded triceps extension
12-15 ddb hammer curl

DELOAD WEEK

A) On the minute for 12 minutes
3 hang power snatches x 60%

B) 3 rounds for quality
20 back extensions
20 calf raises

3200m run
100 pullups
200 pushups
300 squats
3200m run
You can partition pullups, pushups and squats any way you like.

A)
Front Squat

Build to 3RM. (8-5-5-3-3....)
--then--
5 x 1 @ 90-100% of first part , go every 90sec

B)
4 rounds for time of:
10 Power Cleans, 60/43 kg
12 Dual Dumbbell Push Press, 22.5/15 kg or KB @ 2x24/16kg
14 Toes-to-bars

Timecap : 15 mins