snatch segment pull
3x3
@ 110% of 1 rm
- use straps if you have
- rest as needed
- 3s. start, below knee, mid thigh, no ext.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck use weight if possible

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overhead squat
5x every 2 min

5 reps x 75%

E90s x4:
16-12-8-4 V-up
2-4-6-8 Burpee box get up

• 1st interval: 16 V-up & 2 BBJ, 2nd interval: 12 V-up & 4 BBJ and so on.
• Aim to have 30-45s rest at the end of each interval and tailor reps accordingly.

Viikko 4
Treeni 1
Warm Up
3x40s easy/20s moderate/ 10s fast cardio. rest 20s bwn.
then
2 rounds
10+10 single leg RDL
10+10 single arm upright row
10+10 single arm 1.push press / 2.push jerk

Skill
some short barbell warm up for power snatch and pc&pj

Weightlifting / Strenght
Power Snatch 5x3 reps @light/moderate weights
rest 1.5-2 min
Power Clean + Push Jerk 5x3+1 reps @light/moderate weights
rest 1.5-2 min

Metcon
2x tabata (AB, ROW, SKI, BIKE, RUN)
alt time with partner
Tabata (8×20s on/10s off=4 min)

For quality
3 - 4 rounds

A. One leg deadlift with kettlebell x 8
B. One leg box/ bench stand up x 8
C. One leg hip trust x 8

WORKOUT 1

MEDIUM WEEK 3/13

WARM UP n.15-20min SAMA

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PAUSE SNATCH PULL + SNATCH *pause floor 2cm + knee + power position
2+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@62% pal 2min

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PAUSE CLEAN PULL + CLEAN + JERK *pause floor 2cm + knee + power position
1+1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@71% pal 2min

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BACK SQUAT
3@up to 90% pal 2min

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RDL *cl grip
3x3@60-70% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30sec REVERSE PLANK
15-30 HANGING LEG RAISE w/ TWIST
15-30 DEAD BUG

Deadlift 8x8

3 Clean Pull + 2 Hang Squat Clean + Split Jerk, Build in Heavy Complex. Aim to beat last week.

Split Jerk ( Rack or Blocks ) 5 x 2 @ 70 - 75%

Front Squat 3 x 4 @ 80%

OPTIONAL COOL DOWN
FOR RECOVERY
12 Slow Arm Haulers
10 Cat/Cows
1:30/1:30 Banded Lat/Tricep Distraction

AMRAP 8

3-6-9-12-15....

Burpee
Air Squat