Clean and jerk

3 to 5 x 1 @ continue to build up from A1, go EMOM

Maastaveto 4x4x75%

Etukyykky 3x10x60%
-% etukyykyn maksimista

Bulgarian Split Squat 3x10-15 / jalka

3-4sets:

4 press + 8 push press

E2,5MOM / 2-3 RIR

Clean

3-Position clean (Above the knee, below the knee, Floor) + Jerk

5 to 7 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

3 Sets of Intervals

A1. AMRAP 4

400m Row
8 Bar muscle-ups
16 Thrusters @ 43/30kg
Row for distance in the remaining time

A2. AMRAP 4

1000m Bike Erg
12 DB Devil’s presses @ 2 x 22.5/15kg
24 Box jump overs, 24/20"
Bike for distance in the remaining time

– Rest 2:00 between intervals –
— Rest 4:00 between sets —

Flow. A1-A2-4:00 rest-A1-A2-etc.

Overview. These are intended to be hard but still repeatable intervals. 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 4-minute intervals this week. You will have to adjust the pacing to keep your output through the intervals. It might be hard to get back to the machines. The main point is to keep working through the interval, whether you get there or not (BUT adjust the movements if you are not making it there).

Bar muscle-ups → reduce reps (4 or 6) → Jumping bar muscle-ups with hip snaps (4 or 6) → Chest-to-bar pull-ups (8 or 12)
DB Devil’s presses → reduce reps (8)

Penkki 15x40%, 12x50%, 10x60%, 8x70%, 75-77,5% x amrap

Vipunostot taakse/sivuille/eteen 3x20/20/20

Pystypunnerrus käsipainoilla 3x15-20
Pystysoutu käsipainoilla 3x15-20
-superina

Ojentajat käsipainoilla maaten 3x10-15
Ojentajat kumpparilla 3x20-30

8x 20s/10s

AMRAP 36min w/ buddy (YGIG):

10 Power Snatch 60/40kg
12 SA DB Push Press 22,5/15kg
14 T2B
16 HSPU
60 DU
16 KB Swing 32/24kg
14 Box Jump
12 (Ring) Pull Up
10 SA Devils Press 22,5/15kg

E2,5MOM x 5

Heavy Single 80-102%

Front squat + back squat

5 + 6-10 @ 78-84%1RM FS (2 RIR on FS)
4 + 6-10 @ 80-86%1RM FS (2 RIR on FS)
3 + 6-10 @ 82-88%1RM FS (1-2 RIR on FS)

Rest 3:00 – 4:00 b/t sets