Category: Yleinen

Clean & Jerk
1-1-1-1-1-1-1

5 Rounds:
20 sec work 20 sec rest

Ring row
Burpee
Ring dip
Burpee
Additional 40 sec rest

Floor press
10-10-10

4 Rounds:
30 Box Jump 24/20
12 Handstand Push-up

Strict Pull-ups
3x MEUB

For time:
15 Pull-up
15 Power Snatch 60/45
25 Pull-up
10 Power Snatch 70/50
35 Pull-up
5 Power Snatch 80/55

Back Squat
10-10-10

5 min AMRAP:
9 Thruster 50/35
9 Toes to bar
5 min rest
5 min AMRAP:
10 Clean & Jerk 50/35
30 Double unders

Deload week

Pistol Squat Progressions

6 Rounds:
10 Ring row
10 Swing 24/16
10 Sit-up

Deload week

One-legged deadlift
3*10/leg

4 Rounds:
12 Medball clean 20/14
200m Run
21 Medball ground to overhead 20/14
200m Run

Deload week

Clean & Jerk Technique

For quality:
5 Rounds
10 Hang power clean
10 Split Jerk
Rest 2 min

For weight choose 50-70% from 1rm

Deload week

Ring row 3*10

9 min AMRAP
2 Wall climb
6 Pass throughs
18 Long cycle (alt) 24/16

Deload week

Snatch balance
3*5

32 Rounds:
Team Row

30 sec row 15 sec rest

Deload week

Weighted lunges
4*8 (/leg)

16 Rounds:
10s work 5s rest/movement
Pull-ups
Push-ups
Squats