SNATCH

A) WU:

EMOM X5:

• 2 Power Snatch (2s pause below knee + 2s pause in catch)

Into,

EMOM X5:

• 1 Power Snatch (2s Pause in Catch) (Build Up)

B) EMOM 12 (Snatch Wave)

1) 1 Power Snatch @75-80%
2) 1 Power Snatch @80-85%
3) 1 Power Snatch @85-90+

*neljä aaltoa. Alota kepeemmillä ja nosta aaltojen edetessä. Esim Eka aalto: 75, 80 ja 85 % Toka: 80, 85 ja 90% jnejne.

C) Snatch Pull 4x2 @110-120% (2s pause below knee)

SQUATS

Back Squat:

1x6 @65kg
1x6 @75kg
2x6 @80kg

Front Squat:

1x5 @55kg
3x5 @65kg

ACCESSORIES

A) 3x Superset:

• 8/8 Bulgarian Split Squat 2xDB (3s jarruttava alas)
• 20m Backward Sled Drag (Heavy) (Link)

B) 3x Superset:

• 20/20m Heavy KB Suitcase Carry
• 30m 2x KB Front Rack Carry
• 45s-60s Deadhang from bar