Week 1 Training 2

2 rounds

10 x Disolations with stick
10 x Supine scorpion
10 x Kneeling circles on wall (each side)
10 x Banded Face pulls

2 rounds

5 x Clean deadlift
5 x Hang muscle clean
5 x Power clean to Front squat
5 x Power jerk
5 x Split jerk w. 3 sec pause in catch

A) Clean & Jerk Complex

E2MOM 12

2 x Hang Power Clean + 1 x Power Jerk

Comment: Do some warm up sets and then build up in weight over the EMOM.

Then with 90% of the weight

3 sets of 4 reps Power Clean & Power Jerk

Rest as needed between sets

Comment: Do the 4 reps as fast as possible with drop and go.

b) 1 arm row

5 sets of 5 reps one arm DB row

Rest 1-2 min between sets.

AMRAP 6

9 DB Snatch @15/22,5 Intermediate: @17,5/25
12 Double DB Cleans @2x15/22,5 Intermediate: @2x17,5/25
15 Box Jumps

Rest 3 min

AMRAP 6

6 Devils Press
9 Double DB Squat Cleans
12 Box Jumps overs

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