Snatch

A) WU 3-4x

• 5 Snatch DL + 5 High Hang Muscle sn. + 5 OHS Into: 3-5 DB Squat Jump

B) E90SEC X6-8

• 3 Position Snatch (Floor, low hang, high hang)

*alota kevyellä poweri painolla ja rakenna medium kyykkypainoon

C) EMOM 10

1) 5 Power Snatch
2) 5 Squat Snatch

@50kg

Strength Waves

1

Back Squat 8-6-4 (70,75,80% about)
Seated Dumbell Z-Press 12-10-8 (RIR 1-2)

2

Back Squat 6-4-2 (75,80,85-90%)
Seated Dumbell Z-Press 10-8-6 (RIR 1-2)

*Rest 90s between movements and rounds

Accessories

A) 3-4x For Quality:

• 10/10 Alt DB Bench Press (Toinen käsi suorana ylhäällä aina samalla kun toinen tekee. Vuorotellen käsiä)
• 10-15 Lu Raise

B) 3-4x For Quality:

• 10/10 KB Gorilla Row
• 10/10 Single Arm Band Pull Apart