Week 5 Training 1

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Warm up

2 Rounds

10 x supine scorpion
3 x Walkout
30+30 sec Lunges stretch

2 rounds with empty barbell

5 x Torso twist
10 x Elbow rotations
5 x Deadlift
5 x Muscle clean
5 x Front squats
5 x Strict press
5 x Jerk

A) Clean & Jerk

5 sets of: 1 x Power Clean + 1 x Power Clean into Front Squat + 1 x Front Squat + 1 x Power Jerk

Rest as needed

Comment: In the second power clean, catch it in power position and then go down in a front squat. Do some warm up sets and then build up in weight over the 5 sets.

Use 90-100 % of the weight in the next part.

EMOM 6

1 x Power Clean + 1 x Power Jerk

b) Deadlift

E2MOM 8

6 reps deadlift

Comment: Do some warm up sets and then the 4 sets with RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).