1) Hang Squat/Power Clean
1x5 @60%
1x3 @65%
3x2 @70%
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 6-7.

2) Below the Knee Pulls
3x5 @ 80%
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8.

Every 2:00 for 10 sets:
1 snatch

Scaled WOD
For load:
Every 2:00 for 10 sets:
2 snatches

5 x Snatch Grip Push Press + 1 Overhead squat

3 x 4:00 AMRAPs; Rest 2:00 Between
A)
5 x Squat Cleans @ 60/43kg
10 x Bar Facing Burpees
B)
10 x Power Cleans @ 60/43kg
10 x Kipping Pull-Ups
C)
15 x Box Jumps Step Down @ 60/50cm
30 x Wall Balls @9/6kg

2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
5 Jefferson Curls @ BW or light weight
5/5 Single Leg RDLs @ BW or light weight
Rest As Needed b/t Sets

Pick one of the movements you find your weakness. Train 15 min.

Eg.

-kipping pullup
-kipping toestobar
-handstand
-muscleup

etc.

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
1+1+1 @5/10 rpe
1+1+1 @6/10 rpe
1+1+1 @7/10 rpe
1+1+1 @7/10 rpe
1+1+1 @8/10 rpe
*every 90 sec

Power Snatch + Hang Snatch

Build to a heavy complex

A1) shoulder press at split position 4x4x40%
A2) Split jerk 4x4x50%, concentrate on the receiving position

50min for easy/moderate work!

1600m Run
2000m Bike
1600m Ski

Jossain välissä suorita seuraavat:
5x
14 Deadlift
10 Frontsquat
6 Push press

Rx M:60kg N:40kg

Tangossa oltava sama paino kaikissa liikkeissä.

Voit tehdä esim: 500m juoksu, yksi kierros tankorallia, 500m bike, yksi kierros tankorallia jne..
Ergit/juoksut kevyehkönä, tankorallia saa tuntua hieman hapottavalta. Valitse paino niin, että pystyt tekemään toistot ilman isompia pilkkomisia.

Remaining time: max reps walking lunges.

4 SETS
1 Push Press + 2 Push Jerk
Start Moderate and build to/past heaviest workout weight
RPE 7