Clean and Jerk 3x6x60% as fast as possible

2000m row test

4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg

Timecap: 20 mins

Every 30sec for 10min (20 reps):
Squat clean & Push jerk @80% of days 1RM

In 20 minutes:
Find your days heavy Squat Clean & Jerk

Wide Stance Box Back Squat: 6 x 3 @60-70% of Back Squat 1RM, every 90s.

• paralell box

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds rest as needed

1) 20 Russian Twist
2) 3-8 Strict C2B
3) 10-20 Handstand Plate Step-Ups

RPE 3 to 4

A ) Tempo snatch + tempo OHS
This is a primer for section B so focus on good movement and control.

B ) Power snatch + snatch
- Build up to a heavy set for the day.
- 2 sets with the same weight
- No TNG, no letting go

C ) 3-4 sets of 3 snatch pulls with a stop at the knee. Use the heaviest weight you lifted on section B

12min amrap:

• 40 tuplanaruhyppy
• 20 ilmakyykky
• 10 raaka tempaus (N 30kg / M 42,5kg)

2 Rounds for time:
25 Power Cleans (52,5kg/35kg)
25 Bar Facing Burpees

Timecap: 10 mins