5 x (Hang Squat Clean + 5 x TnG Push Jerks)

Quality first.

Sendoff 2:00

Squat Clean aalto 1 40-85%
Squat Clean aalto 2 60-90+%

• Rakenna kaksi rinnalleveto nousua (aaltoa) . Noin 6 nostoa per aalto.
• Tänään saa mennä maksimiin asti, jos fiilis tuntuu siltä. Muista kuitenkin hyvä ja laadukas tekniikka nostoissa.
• Jos liike ei ole tuttu, niin ota tämä hyvänä tekniikka harjoituksena.

Clean complex;
1 clean + 1 hang clean + 1 front squat

at the gym version

1.
Strength
Deadlift
3 x 10
First set of ten with a dead stop after every rep = no touch and go
Second and third set with touch and go style, but still focusing on not bouncing the barbell to the floor! Quality!
Go by the feel with weights today, sets should feel easyish.

2.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

• 1 Round of “DT” is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm - alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

Anywhere version

1.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

• 1 Round of “DT” is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm - alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

2.
Accessories & Core

EMOM15
1. 10 Single leg deadlift (R)
2. 10 Single leg deadlift (L)
3. 6-10 single leg V up + 6-10 V up / Tuck up
4. 6-10 hollow rocks + max hollow hold
5. Rest

Set 1 – 70% – 5 Reps
Set 2 – 80% – 3 Reps
Set 3 – 85% – 3 Reps
Set 4 – 85% – 3 Reps
Set 5 – 85% – 3 Reps
Set 6 – 85% – 3 Reps

EMOM 12

1) 3 Skin the cat
2) 12 alt pistol
3) 8 HSPU

2 rounds for time
21 push press @40/30kg
21 step back lunges (back rack)

rest 3 min

2 rounds for time
15 push press @50/35kg
15 step back lunges (back rack)

rest 3 min

2 rounds for time
9 push press @60/40kg
9 step back lunges (back rack)

time cap 20 minutes

Score includes also rest time.

Back Squat 4-4-3-3

Every 3 minutes

-jokaiseen sarjaan painoa lisää

6-8 Sets:

Power snatch + Hang squat snatch +
Push press bn + OHS + Snatch balance

Increasing weights in every set but maintain technicality

Pull + clean 6x 2x1+1x70%