Snatch + hang snatch , 8x(1+1)x 70% concentrate on technique

Weightlifting&Strenght
Emom 15
1 clean&jerk, build to heavy single. Start @50% of 1rm and add +2.5-5kg
and after this if you feel like you got some more to take, take it and max out! (MAX 3 EXTRA LIFTS)

PUT THE BEST LIFT WEIGHT TO RESULT AREA.

Accessory Work
2 sets
10+10 half kneeling kb bottom up press @light weight
12-15 hardened ring row
rest 2-3 min

Cool down
2-3 min light row
:30-45 hip flexors streching
:30-45 adductor strech
1 min prayer pose

WOD
2 sets
For Time:
10 burpee box jump overs @50/60cm
15/12 calories of bike erg
15-25 pull ups
15/12 calories of bike erg
15-25 toes to bars
15/12 calories of bike erg
10 burpee box jump overs @50/60cm
rest 1:1 bwn sets
target time 6-7 minutes , cap 8 min.
on burpees steady pace, stepping down and turning around same time.
BERG should be mod/fast pace = 900/1100 cal/HR + is good goal
pull ups / toes to bar done in 1-3 sets with small break bwns.
Score is total time.

4x max reps
- Strict, no kipping
- Rest 60-90sec btw sets

Superset x 6 rounds

Barbell Strict Press Build to a 6 RM over 6 sets.
Rest 1:00
Mixed Grip Strict Pull-Ups Sets of 4-5 between sets of Shoulder Press.
Rest 1:00

Options: Weighted Mixed Pull-ups, Mixed, Partner/Self/

Warm Up
2 times with Air Bike
40s easy + 20s moderate + 10s fast
then
3 times with barbell
3 clean pull + 3 tall clean (power catch)+ 3 tempo strict press + 3 TEMPO front squat + 3 split jerk
rest 30-45s

Metcon/Wake Up
6 sets 45 sec fast / 45 s easy/recovery pace Rowing

Weightlifting
3 sets @30-40% of 1rm clean jerk
3 muscle clean + 3 tall clean + 3 jerk balance

5 sets total
Halting clean deadlift + squat clean + split jerk
2+2+1 reps @50,55 % of 1rm clean&jerk
2+1+1 reps @60,65% of 1rm clean&jerk
1+1+1 reps @70% of 1rm clean&jerk

halting clean dl = pysäytys , just irroituksesta, polven alla, polven päällä ja reiden puoli väli, pidä asento / harjoittele veto linjaa.

Strenght
5x6 reps of power cleans, climb up on weights but start/finish with 10% lighter weights you used last part.
rest 1.5-2min bwn sets

Accessory Work
3 sets

4-6 strict hspu
rest 30-45s
4-12 kipping hspu
rest 1.5-2min bwn sets

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 min calf smash with roller
1+1 min adductor smash with roller
1+1 min lat smash with roller
1-2 min russian baby strech
1+1 min calf/achilles strech on deep squat

For time:
100 DB one arm hang cluster 22.5/15

Perform 30 double unders in the beginning of each minute
(workout starts with double unders)

Scaling double unders: Do 1 set of double unders or 40 single unders

Time cap: 15min

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

A) AMRAP 8
2-4-6-8... KB deadlift 32/24
2-4-6-8... squat jump

Rest 3min

B) AMRAP 8
2-4-6-8... push-up
2-4-6-8... KB swing 32/24

Same kettlebell in both movements: deadlift & KB swing

Maanantai
Warm Up
2 times with Air Bike
40s easy + 20s moderate + 10s fast
then
3 times with barbell
3 snatch pull + 3 muscle snatch + 3 snatch grip pp + 3 TEMPO OHS + 3 snatch balance
rest 30-45s

Metcon/Wake Up
6 sets 45 sec fast / 45 s easy/recovery pace Air Bike

Weightlifting
Snatch grip pp + pause ohs + ohs (from rack)
3+2+1 reps @50,55 % of 1rm snatch
2+1+1 reps @60,65% of 1rm snatch
1+1+1 reps @70% of 1rm snatch

then 5 sets

3 high hang snatch @50-70% (use same "weights than on last part")
rest 1.5-2min bwn sets

Strenght
5 sets of 12 front racked lunge steps, use same weights than on snatches.
rest 1.5-2min bwn sets

Midbody Strenght
3 sets
4-6 strict toes to bars
rest 30-45s
4-12 kipping toes to bars
rest 1-1.5 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech