4 min time to find max weight in Clean and Jerk

2 min rest

1 min ME clean and jerk , with 70% of the previous

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

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Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch segment pull
3 sets 3 reps
@ max 50%
2 s. pause @
- 1cm from floor
- below the knee
- mid thigh
NO EXT, continue straight down
5s. down, perform TNG

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Then
E2MOM 8 min
Power snatch + Snatch balance + Snatch
- built across
- Start at 55% of tech max

Banded Lat Pulldowns: 4 x 20-30. Rest 60s.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 RFT

10 Power snatches 40/30 kg
10 Burpees

TC: 12 min

Kyykky 6x5x60%

Käsipainopenkki 6x8
-keskiraskas/raskas

Vipunostot maaten 5x10
-kevyt

Leuat, myötäote 3-5 sarjaa

Jalkanostot riipusta 3-5 sarjaa

EMOMx10: 6 TTB + 6 CJ (135/95#)

Stiff- Legged deadlift

5 x 8 more or same than last time.

So 2:30

EMOM for 10min, 2 Snatches

Add weight every minute (start at about 60% of max), if a miss occues, drop 5kg and countine with that weight reminder of the 10min.

Back Squat

3 x 4 x 90% 4RM
3 x 4 x 85% 4RM

SO 3:00

4 Rounds:
A1. 5 Strict HSPU (Deficit if possible)
Rest 30sec
A2. 5 Strict ring C2B (Chin up grip)
Rest 1min

Scaled:
HSPU->Box with deficit
Ring C2B->Ring pull up->Chin up
Huom!
Älä skaalaa toistomääriä. Tee liikkeet hyvällä tekniikalla.