5 sets:
2x (1 Snatch Grip Deadlift + 1 Low Hang Snatch Pull w/ pause)
- Start @100% 1RM Snatch and build up by feel
- Low Hang from under the knee
- Pause 3-5sec under the knee
- Rest 2min btw sets

Upper body strength
3x 5-10 strict pull up
3x10 Db bench press
3x 10 barbell row
3x 10 press

2-3reps in tank, rest 1-2mn between sets

Front Squat w/ Pause

5 x 3, 2 seconds pause on bottom.

Go Every 3:00

1hand db thruster
Incline run 50m (50m down)
1hand db snatch
Burpees

21-15-9
(incl. run 150m-100m-50m)

rx 32/28lb

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up-Dog to Down Dog
10 Alt. 90-90 Hip Rotations
15 Banded Ws
-Rest as Needed b/t Sets-

Peaking

A.1) Snatch deadlift + snatch high pull + Snatch
1+1+1 ~10min

B.1) Snatch
Build to 85% for 1 single

C.1) Clean & Jerk
Build to 1 single @80%

D.1) Front squat
Build to 1 set of 1 with 3.sec pause atg with max clean weight

Hyppy patjakasalle, niin korkealle kun pääsee

1. 18 kb swing / wb
2. 6/6 box step over
3. 1-2 rope / 5-10 pull up
4. 5/5 db push jerk
5. 10-15 cal row
6. rest