"Build to a 1-Rep Clean & Jerk
or
Technique practice!"

MORNING CLASS (6:30/7:30/10:00) DOES:
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 2-Rep Power Clean

Partner WOD

6x 6min AMRAPs (2min rest)

A) 30 Cal Row
30 Burpee over rower

B) 30 Ring Rows
30 V-ups/Knee-hugs

C) 30 Cal Ski
30 DB Hang Clean & Jerk

D) 30 DB Snatches
30 SA OH Lunges

E) 30 Cal Bike
30 Wall Balls

F) 30 KB Swings
30 Govlet Squats

BENCHMARK WEEK

1RM snatch

BENCHMARK WEEK

"Ingrid"
10 rounds
3 power snatch 60/42,5
3 bar over burpee

7 Palomiespunnerrus
4 raskas pallo esteen yli ja ylitys

Aikaraja 12 min

Easy aerobic conditioning

5 rounds
2min easy row
2min AMRAP: 6 box step-up + 8 one arm DB hang clean & jerk
2min easy jog
2min AMRAP: 8 sit-up + 8 back extension

30 deadlifts (70/102,5 kg)
40 wall-ball shots
50 KB swings (16/24 kg)

For time:
20 deadlifts
30 wall-ball shots
40 KB swings

C1) “Pull and push”
2 rounds for time
1 deadlift 150kg/115kg, scaling use 80-90% of your MAX
20 gorilla rows 2x24kg/2x16kg
15 kb swings 24kg/16kg
then 2 rounds for time
1 push press 80kg/55kg, scaling use 80-90% of your MAX
20 push ups
8 ring dips

bench press 5x3

Aikaa vastaan
10-1
C2B /MU/ Leuka
4
Clusteria 45/35kg