Work up to 70-80% of 1RM snatch

Work up to 70-80% of 1RM snatch

A.1) Muscle snatch + tall snatch + Dip snatch
2+2+2 ~10min

B.1) Snatch
60%×2 70%×2 80%×2 85%×2(×2)

C.1) Power clean & power jerk 3+3
60%×1 65%×2 70%×2

D.1) Back squat w/1.rep pause atg
60%×4 70%×4(×2) 80%×4(×2)

E.1) Strict press
5×4

BACK SQUAT + 5 BOX JUMPS
2@up to 90% rest btw sets 2min

Warm Up
3 rounds
1 min run
10+10 single leg deadlifts
10+10 half kneeling press
6-12 reps each movement: scapula rolls+ kipping + hollow rocks

Strenght
Push Press 2x8 + 2x6reps@60-80% (sharp and balanced)
rest 1.5-2.5 min bwn sets
4-5 Supetsets for quality
KIP C2B OR PULL UPS X 6-12 + Deficit Kip HSPU x6-8 reps, make last set the hardest.
rest 1.5-2.5 min bwn sets

Metcon
1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 1.5 min
3x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
rest 45 sec bwn sets

Accessory Work
3-4x8-12 Hardened ring rows
3-4x8-10 french triceps with barbell on bench
3-4x15-25s copenhagen plank hold R/L
rest as needed

EMOM24:
a) 5 strict (weighted / bodyweight / assisted) chin up up (vastaote) + 5 bb bent over row (myötäote)
b) 1-3 wall walk / 2-6 feet on box wall walk
c) 6-12 cal row
d) rest

Huomioita:
- Leuat & bent over row: Pyri valitsemaan painot/variaation leukoihin niin, että pystyt pysymään samassa / siirtymään haastavampaa painoon treenin edetessä kuin toisin päin.
- Wall walk: pidä keskivartalo sekä jalat tiukkana, älä päästä polvia koukistumaan kiivetessä

Rasittavuus: RPE 7

OPTIONAL COOL DOWN

2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk
-Rest as Needed b/t Sets-

Ring row
5x8
”2min

10 min amrap

2 Laps Kb carry
15 knee raises
2 Laps Kb carry
7 Burpee to target