Power Snatch

5 x 2 x 78-83% of SN

For time :

15-12-9-6

Devils Press 2x22,5/2x15kg
Calories Row

Directly Into....

6-9-12-15

Dumbbell facing burpees
Calorie Row

( 15 - 20 )

Deficit Strict Handstand Push Ups

5-9 UB : 3-3-2-2-2
10-14 UB : 5-4-3-3-2
15-19 UB : 9-9-8-7-6
20-24 UB : 12-12-10-8-6

2"/1"

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press
3 wall walk

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

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Clean and Jerk

20 Mins to find 1rm

4x
3min ON/90sec OFF
Alt. A and B

A) 20 Wall Balls
16 DB Snatches 22,5/15kg
+
max Cal. In the remaining time

B) AMRAP of
5 Power Snatches 60/40kg
10 Toes-to-bar

STRENGTH PROGRESS 9/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 PLANK LEAN BACK PUSH UPS

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

8 REVERSE ROW

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HIP SN + SN BALANCE
2[2+1]@50%, 2[1+1]@60% pal 2min

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POWER JERK
4x1@nousu 76%, 6x1@81% ty-% pal 2min

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SEATED PRESS
3x6@RPE10 -kilot niin, että ei jää yhtään toistoa varastoon, pal 3min

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CLEAN PULL till power position
2x10@81%, 2x8@91%, 2x6@101% pal 2min

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KEHONHUOLTOA LOPPUAIKA!

Warm Up
2 rounds
2:00 cardio
5+5 squat strech
5+5 single leg RDL
5+5 suitcase deadlifts
5 wall squats with pause at bottom
5 tempo push ups
:30 Side Plank R/L

Strenght
Back Squat 3x7 reps @40-45-50%
perform 10 kb swings right after squats

Push Press 3x7 reps @40-45-50%
perform 5-10 push up right after push press

Deadlift 3x7reps @40-45-50%
perform 5 box jumps right after deadlift
rest 1.5-2 min bwn sets

Midbody Strenght
2 sets
10+10 windmill @light weight
30 weighted russian twists @10/15kg
50m farmers walking "PINCH GRIP" @10/15kg's PLATES
rest as needed

Cool down
2-3 min light cardio
1+1 min forearm smash with barbell (barbell in rack, about chest high)
1+1 min tricep smash with barbell
1+1 min bicep smash with barbell
1+1 min upper trap smash with barbell (inside rack)
1+1 min quad strech
1-2 min groins streching (nivusten venytykset)

500m row
5 box jumps
7 kip swing
4 v ups

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2 ends 3 of each
reps of
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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TTB

EMOM 10 mins

10-15 reps

1 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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6x every 90s.
3 pos. snatch
- High hang -> top of the knee -> floor
- tng
- start at 55%, built up

10 min AMRAP
4 alt. devils press 25/17.5
6 dbl db RDL 25/17.5
20 GHD sit up