5x (Power Clean to Squat + Push Jerk + High Hang Clean + Split Jerk)

• Use 60-70% of your max C&J
• Focus on Speed
• In Power Clean to Squat you receive the Barbell in power clean position, stop there for a second and then descend to squat

Clean Pull ( Shrug )

5 x 3 @ power clean 1RM or Deadlift 50-55%

Go every 2:30

Clean Pull ( Shrug )

5 x 3 @ power clean 1RM or Deadlift 50-55%

Go every 3:00

5 Rounds For Time:
400 Meter Run
15 Overhead Squats 42,5/30kg

TC 18min Rpe 4-4.5 Skaalaukset: run - matka ohs - paino - front squat

Pystypunnerrus klusteri 3x8 ( 8 = 2 toistoa 30s välein), paino hieman alle 5RM

Ring Dips
Prog 3/8
5, 4, 3, 3, 3

Power Clean waves

5-3-2
5-3-2
5-3-2

Every Sets 60% +

Go every 2:00

5 x 2:30 Rounds of:
10 Shuttle Runs (1 = 7,5m down/7,5m back)
20 Alt. Single-leg Squats
Max reps of Ring Dips
- Rest 2:30 after each round
- Score is total reps of Ring Dips completed

“Running with DT”

5 Rounds of:
12 Deadlifts 70/50kg
9 Hang Power Cleans
6 Jerks
Run 400m

Rest & Recover