A.1) Muscle snatch (no contact)+Ohs w/10.sec pause atg
4+1 ~10min

B.1) Snatch
60%×2 70%×2 80%×2×4

C.1) Power clean w/3.sec pause pause @catch + Jerk 2+2
60%×1 65%×2 70%×2

D.1) Clean deadlift
@85% 4×3

E.1) Back squat + Seated box jump
60%×4+2 70%×4+2(×2) 80%×3+2(×2)

AMRAP 10

15 Wallball shots
15 Kettlebell swing
15 Push ups

Back Squat

2-4-6-4-2-1

Go every 3:00

EMOM24:
a) 7-12 cal row
b) 3-9 power snatch
c) 6-12 burpee / up & down over bar
d) rest

Tarkoitus: Jos power snatchin tekniikka vielä hakee uomiaan, tee vähemmän ja hyviä toistoja, jotta saat tekniikkaa kehitettyä eteenpäin. Jos taas tekniikka on jo kunnossa, voit treenata barbell cyclingiä ja tehdä tng nostoja lähempänä toistohaitarin yläpäätä. Jälkimmäisessä tapauksessa pyri pitämään painot samana koko treenin läpi.

A.1) Tall snatch + press In snatch 4+4 ~10min

B.1) Power snatch w/3.sec pause above knee
60%×2 65%×2 70%×2(×3)

C.1) Clean
60%×3 70%×3(×2) 80%×3(×2)

D.1) Snatch high pull
4×4 @80%

E.1) Back squat + box jump
60%×4+2 70%×4+3(×2) 75%×4+2

Tabata: prone lying hip rotations

3 rounds
7 + 7 cuban press
20 windshield wipers
40m pinch grip carry

3 rounds
14+14 side plank rotations
12+12 crossing leg box step up
20-30sec pinch grip hold

Tabata: barbell kneeling landmine

Back Squat

5 x 8

Go Every 3:00

Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
10 barbell z-press
20-30 heel over db

Strenght
Strict Press 10-8-6-6-6 reps@50-55% of 1rm to start and build up to heavy 6
rest 2-3 min
Hip Thrust 3-4x8-10reps@55-65% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 24-32
1) 30s fast ski erg (15 min pr pace)
2) 8-12 butterfly/kipping c2b or normal pull ups (try to hit unbroken set)
3) 30s fast rowing (15min pr pace)
4) 8-10 double db thrusters @rx db's

Accessory Work
3-4 x 4-8 strict ring dip with pause at top
3-4 x15-20 reverse hyper
rest as needed

EMOM x 10

2 power clean + 1 jerk 60-70%

BE FAST / not too heavy

For 30mins
2mins Bike
:20-:30 Plank
40m Farmer Walk

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.