You go i go, 5 kierrosta aikaa vastaan:

20 C2B/pull-ups
20 box jumps
6 C&J 100/70 or 75% max.

Jakakaa toisot keskenään. Jos teet yksin, suorita puolet osoitetuista määristä.

12 EMOM:

1. 4 tall cleans
2. 5 snatch push presses, behind the neck

40/30kg tai 30-40% C&J max. Tanko maasta.

20 EMOM:

1. 10 HSPU
2. 15 DL 100/70
3. 15 T2B
4. 40m shuttle run (4x10)
5. rest

Every 2 min x5:

3 power snatches + 3 snatches, 50-60% max.

Lepää 2 min.

Every 2 min x5:

2 power cleans + 2 front squats + 2 split jerk, 50-60% C&J max.

Partner WOD for time

14 rounds (7 rounds each person)

5 burpees
4 box jumps (75 cm)
3 clean (80/60 kg)

One partner completes the whole round, the other partner rests. The rotate.

The aim is to move as fast as possible.

For Load

3 hang power snatch

7 x every 3 min

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Goal & Intensity:
Primer + Hang Power Snatch
Goal: Prepare the body for pulling and develop fast extension and strength.
Execution:
Primer: 3 rounds every 3 minutes — 3 High Hang High Pulls.
Main part: 7 rounds every 3 minutes — 3 Hang Power Snatches.
Progress: Increase load gradually during the sets while maintaining good technique.
Tip: Focus on sharp leg drive and explosive elbows-up position.
This session is 1 part of a preparation for Isabel. (1/3)
RPE: Primer 5/10, Hang Power Snatch 7/10

Every 2,5 min 5 rounds Clean & Jerk 85 -> 105%

EMOM x 15

5min x 3 power clean&jerk
5min x 2 power clean&jerk
5min x 1 power clean&jerk

3 Rounds
A1. 12 + 12 One arm ring row
Rest 75sec
A2. 12 Alt front rack step back lunge
Rest 75sec

"Metcon (time)

”D.T.”

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerks

M: 70kg N: 47,5kg
Timecap: 12 minutes

Lähtötasotesti. D.T. uusitaan viikolla 8."