Clean and Jerk | WOD 4.8.18 EMOM schemes are also good for skill development. In beginner level lifters, weightlifting complexes are a suitable training exercise to help coaches and lifters train specific movements, build out their "toolboxes", and increase training volume. Jerk Complex 1. I like to do EMOM (Every Minute On the Minute) sets on this day, and those are usually done with between 70% and 80% intensity. Jerk Complex 1. Dmitry Klokov with 205 kg. #2. Glenn Pendlay: Structuring the Training Week - On Target ... This combination of exercises develops the ""base"" perfectly, angles and power endurance, so this complex should be used in the preparation period. Clean Complex 1. 10-Minute Barbell Clean EMOM. Posted by 7 minutes ago. Typically I work on a basis of 1-3 reps - more complex exercises such as clean and jerk will typically be at the 1-2 rep end of the scale. Thibarmy 10' Warm up /mobility Emom 8' Complex 1 power clean/2 hang squat clean/1 power jerk EMOM 24' alternato 1)7 burpee bo. Training ideas & inspiration for functional fitness athletes. RDL (Cl Grip) 2. Begin with a weight that's around 70% of your max and use a clock to time the reps. In 10 minutes, build Your Heavy 3 Reps of: Clean and Jerk. (If you struggle with the squat clean use this time to improve technique and increase the transition speen between the clean and catching in the front squat) Clean Warm Up - Push Jerk 2 Rounds Not For Time 5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW In a 5 minutes build your weight for first: Macho Man ( 3 Power Clean+3 Front Squats+3 Jerk) CONDITIONING "MACHO MAN" EMOM For as Long As Possible 3 Power Clean 3 Front Squats 3 Push Jerk. Power Clean + Push Press Power Clean + Front Squat + Push Jerk. Max Russian Twists Metcon Metcon (Time) Compare to 10/11/2021 Comp: 50 Pull Ups 25 Front Squats 50 Calorie Machine * EMOM 1 Clean and . Clean and Jerk Complex: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk 12:00 to build to a heavy set. La pizarra - CrossFit Hombres de Hierro 10 Kettlebell Complexes To Torch Fat And Build Muscle. What's an EMOM and How Do You Add it Workouts? Weightlifting Strength Hang clean 10 min EMOM 2 reps start with 50% of intended target weight and build up to a technical heavy Metcon. Clean Complex - Crossfit Mentana ︎Clean and Jerk Complex On the 2:00 x 5 Sets: #65kg 1 Hang Power Clean 1 Low-Hang Power Clean 1 Hang Squat Clean 1 Low-Hang Squat Clean 1 Split Jerk ーーーーーーー ︎Conditioning "Heartburn" 1 Mile Run 10 Rounds of BBT 1 Round of BBT: 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees KILOS 34/25 ーーーーーーー 8.5 ︎Gymnastic Skill . Performance. TUESDAY SEPTEMBER 7, 2021 — Hawkestone Fitness On your clean and jerk, you can add a pull, front squat, or extra jerk. Saturday: 5 x 500 meter row with 1/1 rest ratioAnnie with T2B. Toomey has also made time for fun — in this case, fried chicken. Conditioning: EMOM 12 Mins - Min 1) 12/10 Cal Row Min 2) 10 Bar Facing Burpees Min 3) 10 Front Squats (135/95) (from floor) Tuesday: QOTD: What is one thing that you have planned for the rest of 2021 that you are excited about ? 1Frontsquat. FRONT SQUAT. EMOM 6 Clean and Jerk Complex First 3 Minutes Hang Clean Pull + Hang Power Clean + Jerk Last 3 Minutes 1 - 3 Hang Clean and Jerk (Singles) For Time 5-4-3-2-1 reps for time of Rope climbs Hang Clean and jerks Increase weight on the clean and jerk each round. Strength: Clean complex Coach warm up, then Build to max hang clean + clean. Complex — Workout List — SuperFit Games | Fitness Competitions Weightlifting Complexes: 10 Complexes Your Should ALREADY ... Sunday: OFF. POWER CLEAN 2. 14 HR Push Ups. 3 clean and jerks 2 rope climbs, 15 ft. 2 clean and jerks 1 rope climb, 15 ft. 1 clean and jerk. HANG CLEAN 2. This World Champion and Silver medalist from Bejing Olympic Games loves hard and heavy barbell complexes. Today's workout is heavy enough to challenge you but light enough that you can work on speed and skill. Clean Complex - 10min EMOM: Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk Work to a weight that challenges you but alowes you to correct mistakes. If you're shaky in the jerk, focus on sticking each jerk in great position. On both you could add a pause on the pull. This complex is extremely technical in the early portion and a good opportunity to focus on a portion of your clean technique. "Put 25lbs on my FS in the 5 weeks! The whole workout consists of 5 rounds. MIL PRESS 3. Horarios. Every :90 x 10: 2 Pause SQ Clean and Power Jerk Pull-Up Dip Complex: EMOM for 12:00 follow the sequence: 5 Pull-Ups5 Dips5 Wide Grip Pull-Ups5 Dips5 Narrow Grip Pull-Ups5 Dips5 Mixed Grip Pull-Ups5 Dips5 Mixed Grip Pull-Ups (Switch)5 Dips 5 Pull-ups5 Dips HomeWOD 65 EMOM for 12:00 Follow the Sequence: 10 Push-Ups 10 Chair… Hang clean: 40 reps w/60% of clean max. A1: Power Clean (EMOM x 5 Minutes at 60%) A2: 1 Power Clean + 5 Front Squats (EMOM x 5 Minutes at 60%) A3: Clean and Jerk (EMOM x 5 Minutes at 60-80%) B: Metcon (Time) For Time: 400m Run 30 Bar Facing Burpee's. 15 Clean and Jerk (135/95 Clean Warm Up - Jerk. Once you have done the EMOM work shown above, you can add variation to them. COMPLEX C-1 Strength, emom, 3 reps @ 70kg, for 12min. Clean and 21/15/9 (KBS/Burp/PU) November 13, 2016. HANG CLEAN 2. PUSH JERK 4. Other exercises you could use in an EMOM programme would be squats, deadlifts, military presses, bench presses etc. The Kettlebell Complex is arguably the fastest way to strip off unwanted body fat ASAP with minimal time investment and a unique way to build lean muscle, especially in the upper body - traps, shoulders, arms, and forearms. Step 3: Take another 5 minutes and increase the intensity to zone 2 (talking should be difficult). Squat Clean + Split Jerk Weightlifting Metcon (Weight) EMOM 12 2 Squat Cleans + 1 Push Jerk @ 75% of 1 RM**cleans do not need to be touch n go** You may reset your grip in between Cleans. Beginner Option 5-4-3-2-1 reps for time of Rope climbs, lying to standing Clean and jerks. Post cycle 1RM front squat 155kg. Remember, we're talking about the woman who trained on the morning of her wedding — in curlers. . Metcon, emom, for 6min: 3 power clean (70kg), 30 du's. It was time for some overhead work. La pizarra. Clean Complex. Read more. clean and jerk. Compare to: 1RM Apr 12, 2016, 1RM December 2013, 3RM (typically about 85-87% of 1RM) Feb 2016, EMOM C&J Dec 2015 (Good reading here). In fact, I practically wrote "the book" on it - Kettlebell . Mil PRESS 3. Working for some strength but also technique too. Go for 60-80% of the 1rep max from your weakest exercise. This particularity affects the structure, peculiarity of the training process, and duration of recovery. Rest 2 minutes then do a second 8-minute EMOM of 1 squat clean and jerk at 85% 1RM. High Hang Clean Pull + High Hang Clean + Split Jerk In 8:00.. 4-6 Sets of: 1 High Hang Clean Pull + 1 High Hang Clean + 1 Split Jerk @ ***Build in this complex, starting at an empty barbell till you are at your starting weight for the following EMOM B. THIRD WOD: 10min EMOM. If you suck pulling from the floor, concentrate on keeping the bar tight as you move to your knees. Listen for the coaches instructions for how your destiny will unfold! Teams will receive .5# per hang clean rep added to their score. Every Other Minute on the Minute x 14 (7 reps): Clean Deadlift + Hang Clean High Pull + Hang Power Clean + Push Jerk . Weightlifting Strength Clean and Jerk complex power clean + power jerk + split jerk 10 mins to establish todays technical heavy 1+1+1 5. #3. FRONT JERK. BACK JERK 4. Repeat again until failure, then move to the Deadlift. Plus tips, scaling options, demos, and the background story behind each benchmark WOD. 80kg/50kg. http://steelworksstrength.com10 minute Every minute on the minute.1 clean and jerk @ 90% 1 RM CJ or jerk, which ever is higher. OR. Wod Demo - Snatch EMOM with LG. 1 Bear Complex, pick load. A post shared by Tia-Clair Toomey (@tiaclair1) on Sep 21, 2020 at 1:01pm PDT. Again, add 10/5 lbs after each successful lift. Posted November 24, 2015 by Chris Suiter & filed under Workout of the Day. WOD 04052021 - REGIONALS 16.3 & 16.4. The Vault. 1 clean dl, 1 hang clean, 1 paused push jerk, 1 paused split jerk, 1 split jerk . Hang power clean. 2. Clean complex 1 high hang power clean 1 hang power clean 1 power clean 2 power jerks 45, 75, 95, 115, 135, 145 21-15-9 . Contacto. Read More Men: 135-145-155-165-185 lb. An EMOM workout, which stands for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals, and effectively done so in most settings . If the bar is dropped before the complex is completed, the athlete must start over. Balance is key. Fitness. Core: 50 hollow rocks holding pvc pipe overhead. Muscle snatch from the hang 3 reps EMOM for 10 minutes (around 70%) Power clean from blocks 3 reps EMOM for 10 minutes (around 70%) Barbell curl 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure. Wednesday Mobility:shoulders 4 rounds 5 MB clean 5 wall balls 5 jump squats. Begin with the barbell over your feet, feet shoulder width apart. Women: 95-105-115-120-125 lb. I suggest three sets of eight, five by five, or five by two. Post not marked as liked. Min 3: 5 Power Cleans, 185lbs #4. (135/85 RX) (95/65 N).Teams will get the remaining 6 minutes to work up to a max complex. Clean and Jerk EMOM x 8 Rounds 1 Squat Clean and Split Jerk ***Start @ 50% and . Originally you have to perform the complex 7-times to complete one round. Clean. 0:00-24:00 AMRAP. You can also do this with back squats and weighted pullups. 0:00 . Activation/preparation routine. During the Clean, focus on the second pull. Vote. Clean and jerk complex 15 min time cap ( at home use DB or Object ) 1 Clean Dead lift 1 Hang Squat Clean 1 Push or split Jerk Work on Form for time Run 400 m 20 KB swings ( 55-35) 20 box jumps Overs X6 25 min time cap Core 30 deadbugs 30 heel touches 30 clam crunches X2 WOD Demos. WOD Demos. Clean + Front Squat + Jerk This complex is a great way to add additional leg training and positional work into a program with lifters who suffer from weak legs. CrossFit WOD Clean and Jerk 1-1-1-1-1-1-1 reps. Popular workouts of the day (WODs). FRONT JERK 4. Strength: Squat Clean Thruster-Jerk Complex Work to a max single WOD: 5m AMRAP Power Clean and Jerk 165/100 S.(k).W.A.T. Wall Facing 1/2 Press Handstand Negative. EMOM 10: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean . Find the right workout, right when you need it. 24:00-30:00 Build up to your heaviest squat clean. Continue adding 10/5 lb after each successful rep. Once the athlete misses a Snatch attempt, he/she must move on to the Clean-and-Jerk at the same weight. 6 min emom odds: 5 burpees + 10 air squats. May 3, 2021 by Hombres de Hierro 0 Comments. Strive to have the hips fully extend, the arms straight, and the shoulders shrugged before moving to the receiving position. ! Increase weight on the clean and jerk each round. B. Rx: Barbell #70% BW *compare to 22.07 . WOD With an . "Linda" EMOM. By adding in 1-3 front squats after a clean, you force a lifter to assume strong positions and build leg strength and mass. Performance. Don't cheat yourself, increase the load if it is too easy. /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. Work up to a heavy single for the day. Start at 50 %of your 1RM and add weight each set. Then go right into a 10 minute EMOM of 3 back. 1 hang clean and 1 split jerk every 20 seconds in a minute -EMOM 4. Step 1: Do your warm-up, mobility and light core exercises. * No squat clean, must power clean then front squat to push press or thruster. RDL (Cl Grip) 2. CONDITIONING "Rack City" For Time: 10 Power Cleans #70/48 50 Air Squats 10 Front Squats #70/48 50 Air Squats 10 Push Jerks 70/48 50 Air Squats. 10 Curd Over Shoulder 150/100. Clean Complex 1. PUSH JERK 4. Every 1 min for 10 mins. FRONT JERK. HANG CLEAN 3. Men: 145-165-185-205-225 Women: 115-125-135-145-155 • Complex: 3 Power Snatches + 2 Hang Squat Snatches + 1 OHS (135/95 Lbs) • 20 DU Tags: crossfit , Push Press , flutter kicks , snatch , Snatch Complex , Double Under Clean Complex (E90s x 8 ) Build to a Heavy 1 Squat Clean + 1 Front Squat + 1 Jerk. Optional Conditioning: 7 Rounds for Time: 7 Power Clean @50% 1-RM. rest 1 x5-EMOM 6. min 1- 1hang clean and split jerk . If you want to add EMOM sets to your training, choose lifts that require a lot of motor control and balance or utilize large muscle groups of the body, like snatch, clean and jerk, power clean, high pull, deadlift, bench press, and squat. Jerk Complex. . Rules: The workout will begin with 2min of hang cleans. EMOM 12: Min 1: 8 . EMOM for 10 mins: Bear Complex. 0:00. Trust me, it helps…. The MAXE2MOM barbell complex: Deadlift. Find your 1-RM Clean & Jerk. Running or Cycling EMOM. Increase weight on the clean and jerk each round. Overhead Complex 1. My snatch went up 23lbs, and my clean & jerk went up 30lbs on this program." - Sam C. "FS up from 245lbs to 275lbs. Running or Cycling EMOM. Clean Variation EMOM. Friday 21.2: Clean and jerks, emom metcon. 133 views 0 comments. Clean and Jerk up 10lbs to 250lbs and Snatch from a lucky 200lbs to a pretty consistent 205lbs." Garret F. "Previous PB front squat was 140kg double. Min 2: 5 Bench Press 225lbs . WOD 13.03.15 CFTN Barbell complex: EMOM 7 of 1 Power Clean - 1 Thruster - 1 Front Squat - 1 Split Jerk Metcon For ti. But! Keep this complex relatively light today (70-80% of Power Clean & Jerk 1RM) and focus on executing perfect positions on each movement. You can read up on them at: Here and Here. Metcon Metcon (Time) For Time (10-12 min cap) 5 Rounds 18/14 Cal Row, Bike, or Ski. STRENGHT Clean and Jerk Complex. even: 6 bear complex (empty bar)weightlifting clean and jerk. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators . Squat. Metcon (5 Rounds for reps) Fitness: Every minute . Overhead Complex 1. BACK JERK 4. I suggest three sets of eight, five by five, or five by two. There will be 2 workouts per week where athletes can compare there scores and expose weaknesses which need to be addressed before next year's worldwide open. She's spending plenty of time training, of course. I've enjoyed adding these as an EMOM circuit into my routine and I just want to become as efficient as possible. 1 SquatClean. Clean and Jerk Complex. Alternating racked reverse lunge. Every 90 seconds for 10 reps: High Hang Clean + Push Press + Jerk. 5 RFT: 5 HSPU, 10 dips, 15 incline push-ups. 10 Squat Clean Thrusters 135/95. Push Jerk x 3. Form check for clean and jerk. E 1 Jerk Conditioning B: Metcon (3 Rounds for reps) Trick or Treat! Clean and Jerk (10 Minute EMOM) @ 80-90% of your 1rm complete ten rounds of the following clean and jerk complex every minute on the minute-1 power clean, push jerk-1 squat clean, split jerk. One of the features is: in the C&J from thechest, load is usually 20-30% higher than in the snatch, due to the fact that we are working on two exercises and physically we . 30min EMOM - 151125. The Vault. Every 90 seconds for 10 reps: High Hang Clean + Push Press + Jerk. Precios. These EMOM sessions are tough, and hard to finish with no misses. Mil PRESS 3. 8a: Open Gym- Michael 9a: All Levels CrossFit- Michael 10a: All Levels CrossFit- Michael *Alt 20/15 Cal Bike/Ski after each set of 10. Step 4: EMOM for 10 minutes - pick your variables. EMOM 9: Min 1: 5 Deadlifts, 315lbs . Weightlifting A) Every 90 sec for 6 sets 3 splits jerks (as heavy as possible) B) 5 sets of: one clean pull, 2 frontsquats plus one push jerk ( as heavy as possible, from the ground) C) EMOM for 7min of: 5 hang power cleans (TNG) CrossFit Strength 6 sets of: 6 frontrack lunges (alt) Conditioning AMRAP for 15' 15/10 cal row 10 frontsquats with 45/30kg 10 pull ups / jumping pull ups Remember that EMOM work is really designed for improving your efficiency as a lifter. Saturday Schedule. Clean and Jerk Complex 1 high hang PC 1 hang PC 1 PC from floor 2 Push Jerks 45, 95, 95, 105, 115, 135 Team: High Bar Back Squat 4 sets of 5 reps Results: 145# Complex 135# PC+J SKWAT 5x4 135# . squat clean to push jerk 4 sets x 3 start empty bar and build to 60%. Bench / Lunges and 12 Minute Chipper or CF Open 14.4 December 1, 2016. . Squat Clean Thrusters Devils Press Curd Over Shoulder Bike Ski Squat Clean (AMRAP - Rounds and Reps) 30 Minutes. DB lateral raise 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure. Complex: clean pull + clean + paused front squat + push press + paused jerk. People seemed to enjoy my Top 5 Assistance Exercises for the Jerk article a few weeks ago, so I'm going to ride that wave as long as I can with another top 5 article, and yes, there will be one for the snatch in the unspecified near future. Once the athlete misses a Clean-and-Jerk attempt, he/she must move on to the Clean. 1 Jerk. 10 Devils Press 50/35. BBG: CLEAN & JERK consists of two exercises: CLEAN and JERK from the chest. EMOM 10 min:-2 x snatch-8 x box jump Clean and Jerk complex)-Clean + front Squat + push press + jerk-Work up to heavy single Friday WOD)-1 mile sprint Then 10,9,8,7,6,5,4,3,2,1-HSPU-Toes to bar Saturday-Muscle up skill/Progression Sunday Oly skill)-Light snatch + snatch balance (perfect reps)-Light clean and jerk (perfect reps) *Clean & Split Jerk 1+2 EMOM-6min: (*Starting weight, approximately 75% of 1RM) Then; Clean & Jerk-1 EMOM-6min: Add Weight During.-----Finish: 100ft Sprint x4 EMOM-3min Then with no breaks: 100ft Sprint x3 EMON-4min:----- Repeat once more all unbroken and within the 2 minutes. Movement Demos. Every minute on the minute: 3 barbell squat cleans (70 percent of your one-rep max) Barbell Squat Clean. Step 2: Take 5 to 10 minutes to warm up in zone 1 (you should be able to talk). The Workout. Olympic Lifting Week 12 of 12: Max Out Week. You can read up on them at: Here and Here. Step 4: EMOM for 10 minutes - pick your variables. Fitness Metcon (4 Rounds for reps) E4MOM x 3 15/12 Cal Machine 12 Single KB Double Handed Squat Clean (1 KB) 24 Reverse Lunges. Min 2- 1 hang clean and 1 push jerk -EMOM 5. TUESDAY 7.23.2019 STRONG Weightlifting Clean Pull EMOM 2 @ 90% 2 @ 100% 2 @ 105% 2 @ 90% Weightlifting Clean and Jerk EMOM 3 @ 72.5% 3 @ 75% 3 @ 77.5% 3 @ 80% METCON-BURN CONNECTIVITY Wall Walk Complex EMOM for 5: 3 X: Wall Walk 2 Shoulder touch Me Find your 1-RM Clean & Jerk and/or Clean. Step 1: Do your warm-up, mobility and light core exercises. Optional . COMPLEX C-1 Build to a Heavy Triple of: Clean & Jerk and/or Clean. CROSSFIT A. Clean Complex Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk [Work to a Heavy Complex in 15min] Post time to complete WOD and heaviest weight used for clean complex. The faster exercises such as the hang snatch will be done in doubles or triples. It's important to connect your positions and your movements to breathing. BST preparation program will be a four month program which will be structured 3 weeks on 1 week off. 3. 1 Clean. FRONT JERK 4. Make no mistake, 20 EMOM reps with 70% on both the snatch and clean and jerk is not an easy workout! If you wish to also find your 1-RM Clean you may do so as well. . MIL PRESS 3. Bear complex. FRONT SQUAT. Warm up to a medium-heavy load and perform all your reps of the complex at that load. Warm-up (No Measure) (Roller, Barbell) "1min each side" PVC Shoulder Ext Rotation PVC Squat Rotation Pigeon Quad Roll Triceps Stretch Side to Side Pec Stretch (10min cap) *8 min warm up Clean and Jerk Complex (6MIN EMOM) 6 Power Clean + 1 Push Jerk @51% (ALL SINGLES) Metcon (Time) 20 AMRAP 10 Burpee Bar Muscle Up 20 Barbell Thruster DCJ (5 sets of 12,9,6) Deadlift, Clean and jerk complexcomplete 5 rounds of the following complex unbroken, 12 dead-lifts, 9 hang cleans, 6 push jerks. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. 10 minute EMOM of 3 fronts squats with 50%. Jerk. Friday. On the metcon I had one thought: combine power cleans and double unders. Step 2: Take 5 to 10 minutes to warm up in zone 1 (you should be able to talk). power clean + split jerk 12 min emom min 1,2,3 - 2+2 @60% min 4,5,6 - 2 +1@65% Strict Press / Push Press / Push Jerk and 15 Minute EMOM. Jerk. Form check for clean and jerk. McCoy at the Outlaw Open- Clean and Jerk 144kg…I mean, 316.8lbs. FRONT SQUAT. Back to C&J EXERCISES Clean PULL + CLEAN + Front SQUAT + JERK " The combination of these 4 exercises in one complex shows that this complex is extremely complicated. Clean Learning Progression - Position 3. Only one male and one female can lift at a time. squats with the same weight. Home; WOD (workout of the Day) Strict Press / Push Press / Push Jerk and 15 Minute EMOM; 3 Pos. I've enjoyed adding these as an EMOM circuit into my routine and I just want to become as efficient as possible. POWER CLEAN 2. On your snatch, you can add a high pull or overhead squat. Play. Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press. Working on Clean & Jerk Weighlifting EMOM 7: 3 positions Clean & Jerk METCON EMOM 24 (Every minute, on the. 1 hang clean, 1 split jerk every 10 seconds= 4 in a minute and rest 20 seconds-EMOM 3 EMOM for 18 minutes . 24 min EMOM (6 rounds) Min 1 - 250m row Min 2 - 12 kb swings Min 3 - 8 deadlift 225/155 Min 4 - 1 suicide sprint turf. Step 3: Take another 5 minutes and increase the intensity to zone 2 (talking should be difficult). Ex: 12:22 Rx, 185# And coming Saturday… TBA. Hinge your hips back and bend your knees until your thighs are parallel to the ground. 7 Push . Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (Choose Load) Conditioning WOD: 18-15-12-9-6 Reps of each for time: Up and Over Box Jump (24″/20″) Deadlift (185#/135#) Hand Release Push-ups. Blog. WOD 14.10.14 CFTN 10′ Warm up/mobility Emom 8 5 hang squat cleans (aumentando il carico) For time: 40 goblet squat 40 hr push up. I'm going to do the clean before the snatch because the snatch gets all the attention on the internet; let's change the paradigm. Clean and Jerk Complex. A: Power Clean, Hang Squat Clean, Jerk (1, 1, 1, 1, 1, 1) 12 mins to build to solid complex of: 1 Power Clean 1 Hang Squat Clean. Score = heaviest weight successfully completed. FOR TIME 16.3 104 WALL BALL 9/6K 52 PULL UP CAP 10′ REST 4′ FOR TIME 16.4 4 RFT 28 PISTOL SQUAT 15 POWER CLEAN 50/35K CAP 12′. It turned out to be emom training. FRONT SQUAT. HANG CLEAN 3. DT EMOM .

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