10min to work up in weight for:
P. Clean + 2 P. Jerks
8 sets of:
1min on 1min off
1. 30sec. Echo Bike - go with a consistent pace and choose your pace accordingly if you have a hard time with the form of your P. Cleans -
ME P. Cleans @ a weight you are always able to do 3-5 unbroken TNG reps with, or even more in the beginning, also move with good form for all sets!
2. 30sec. Echo Bike - go with a consistent pace and choose your pace accordingly if you have a hard time with the form of your P. Jerks -
ME P. Jerks @ a weight you are always able to do 3-5 unbroken TNG reps with, or even more in the beginning, also move with good form for all sets!
- scale to Hang Power Cleans/P. Press or to single arm KB-cleans/KB P. Press (1 set with your right arm, next set with your left arm etc...) if your BB Front rack position is insufficient -
5 Sets:
3 High Hang Snatch
(1 min Rest btw sets)
> Build up to a moderate weight
> Focus: fast pull + drop Under the bar!
EMOM 10 min: (10 Sets)
2 Snatch Pulls @2 sec Pause 1cm above floor
> start @85-90% of 1 RM Snatch + Build up to a Heavy set
Accumulate:
- 80 Single leg elevated Split Squat (Switch After 5 reps per leg, no Rest)
- 40 Prone PVC (behind the neck) Lat pulls
Every 60s for 4 min (4 sets):
Pause Snatch (2sec. at knee) + Snatch (first weight after empty bar up to 75%)
with no additional rest start at 4:00:
Every 20sec. for 3min (9 sets):
1 Snatch @ 75-82,5%
rest 1min
Every 30sec. for 4min (8 sets):
1 Snatch @ 82,5-90%
3 sets of:
4-6 Front Squats @ RPE up to 10
rest 2min
- same weight as last time if you were not able to finish all sets with 6 reps. If you managed to do all sets with 6 reps increase the weight by 2,5-5kg and try to hold the 6 reps over all sets, reduce reps as needed to keep good form -
For time (TC 10)
80 DU´s
40 alt. box stepups (1x22,5/15)
20 boxfacing Burpee BJ overs (24/20)
40 alt. box stepups (1x22,5/15)
80 DUs