Snatch

E2MOM X9

Set 1-3:

• 3 Position Power Snatch @65-70% (floor, low + high hang)

Set 4-6:

• 2 Position Power Snatch @70-75% (floor + low hang)

Set 7-9:

• 1 Power Snatch 80+% (floor)

Squats

Front Squat:

• Build to Days Heavy 1RM @RPE 9

• 3x2 @85%

Back Squat:

• 3x2 @80%

Metcon

EMOM 16

min 1-4: 35 DU + 1-4 rMU
min 5-8: 6 DB Snatch + 3-6 s.Hspu
min 9-12: 3-5 bMU + 20 Heavy/Drag DU
min 13-16: 2 Wall Walk + 6 DB Snatch

Accessories

3-4 Rounds For Quality:

• 10/10 Banded Hamstring Curl
• 15/15 Weighted Calf Raise
• 10/10 KB Leg Raise (boksin päältä)

*rest as needed