SNATCH COMPLEX 1/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs

same weight in all sets

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Tämä toimii "lämmitelynä"

Regular bench press 8x6

Fast Intervals

Rx´d
5 rounds:
12/9cal echo
8 box jump over
4 devils press @22,5/15kg

rest 2min between sets

Fast Intervals

Scaled
5 rounds:
10/7cal echo
7 box jump over
3 devils press @15/10kg

rest 2min between sets

2x 3 (70-80%)
3x 2 (80-85%)
3x 1 (85-95% of 1rm jerk)

push jerk or split jerk

5 rounds FT:
700m bike
15 ground to overhead @42.5/30kg
15 push ups

Front squat
1x6
1x4
1x2

A1) Split jerk 6x1x80%

OHS

3-2-2-1-1
(80-100% of 1 rm snatch)

Snatch complex
3x 2 snatch + 2 hang snatch ( 65-75% of 1rm)
3x 1 snatch + 1 hang snatch (75-85%)
4x1 snatch (find technical heavy)

Rx`d
E4MOM x 4 rounds:

6 burpee over bar
4 power snatch @60/40kg
6 burpee over bar
4 ohs @60/40kg
6 burpee over bar

Scaled
E4MOM x 4 rounds:

6 burpee over bar
4 power snatch @40/30kg
6 burpee over bar
4 ohs @40/30kg
6 burpee over bar

Target under 2min per round
Vauhdikkaita lajinomaisia intervalleja. Pyri kiihtyvään kierrosvauhtin, tavoite --> viimeinen on päivän nopein veto.