Snatch

2 snatch @60%
2 snatch @70%
2 snatch @75%
heavy single @80%
heavy single @85%
heavy single @90%

20s on - 20s off for 5 rounds
a) chin over bar hold
b) (weighted) hollow hold
c) ring support (10s top of a dip, 10s bottom of a dip)
d) weighted arch hold
e) rest

PUSH PRESS 4/6
2 rounds of:
3-2-1
Every 2min

Treeni 1
Warm Up
3 min air bike

then 3 rounds
10/10 kb bottom up press
20 band pull aparts
10 toe up rdl with barbell

Gymnastic Strenght
3 rounds
20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
20-30 ring dip hold
10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
rest as needed
then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

Strenght
Muscle snatch 3x5reps@35-50%
TNG power snatch emom 5 : 5 reps @55-60% of 1rm
3-3-2-2-1-1-1 reps of squat snatch @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
3RFT (master 45+ = 20/15 cal ab rounds)
25/18 calories air bike
20 db snatch @12.5-15/17.5-22.5kg
rest 30s bwn rounds
time target 9-11 minutes, including rest time.
Cool down for few minutes after Metcon

Optional extra / kaikki tekee ainakin tabata keskivartalon!
Accessory Work
3-4x 12-15 kipping hspu (use enough abmats to make this semieasy)
3-4 x 12-15 french triceps turns with barbell
8x20s on / 10s off : Hollow rocks
rest as needed

E3:30 x6:
8 x 8m shuttle run
6-10 T2B
16 kb hang snatch (24/16), no alternation

Target: Work 1:15-1:45 / interval. Push the pace!

3-4 sets
10+10 on arm dumbbell or kb bench presses + 10 tricep push downs
30 sec rest
5+5 alternating kneeling one arm curls + 10 kneeling curls
60 sec rest

1) HS against the wall 4x48s
2) partner assisted Ring Mus or Ring row MU 3x3

30min Amrap
8 burpee to target
20/30cal Ergo
8 burpee to target

- rest 2min

8 burpee to target
run 400m
8 burpee to target

- rest 2min

5 sets of 2 Pause Hang Power Cleans + 2 Pause Split Jerks
Sets 1-2: @65% of limiting lift
Set 3: @70%
Set 4: @75%
Set 5: @80%
- Pause in the catch of the Power Clean and split of the Split Jerk
- Rest 2-3min btw sets

4 sets of 3 Muscle Cleans + 3 Power Jerks
Sets 1-2: @60% 1RM Muscle Clean
Sets 3-4: @65%
- Rest 2min btw sets