Warm-up: 10 minutes of snatch mobility & snatch practice

A) Snatch complex:

Build up to heavy weight in a complex of: 1 Snatch pull + 1 Snatch in 12 minutes.
Then:
4 x 1+1 @ 87-92%

B) Hang power snatch

Climb up to a heavy set of 2 hang power snatches in 10 minutes.
Sarjojen jälkeen vielä 3 x 3, -5-15kg

C) Snatch grip deadlift 4 x 3 @78-81% (maastavedon 1RM)

D) Hatch squats

Back squat
8@65%
8@70%
6@80%
6@85%

Front squat
5@70%
5@75%
5@80%
5@85%

Laske prosentit suoraan ykkösen maksimin arviosta. Etukyykyn 1RM on noin 85% takakyykyn maksimista.