Weightlifting

Tall power Clean 4x4 reps @light / techical weight
2,4,6 inches down on catch and on last rep to full squat.
rest 1-1.5 min bwn

Clean and Jerk
2 x 2 reps @60-65%
5x1rep @70-80%
sharp lifts and resting time 1.5-2 min bwn sets

"GRETTEL"
10 rounds for time
3 snatches @60/42,5kg (max 75% of 1rm snatch)
3 bar over burpees

You can start to go touch n go lifts on first rounds but I would probably go with fast singles all the way.
Keep moving on burpees and stay low. 2 feet jump over bar.
To not burn yourself down too fast, dont start too hot make calculated rest bwn lifts and lift with straight back!
time target is sub 7 minutes, cap 10 min.

After Metcon Do some Active recovery for 3-5 minutes with air bike and start clean&jerks

Snatch

1 x 65%, 1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%

Clean & Jerk

1+1 x 65%, 1+1 x 70%, 1+1 x 75%, 1 + 1 x 80%, 1+1 x 85%

Back Squat

3 x 3 x 75%

4 sets of Power Snatch + Snatch
Set 1: 2+2 @65% of 1RM Power Snatch
Set 2: 2+1 @70%
Set 3: 2+1 @70%
Set 4: 1+1 @70%
- Rest 2-3min btw sets

For time:
15-12-9:
- Power Snatches 40/28kg
- Box Jump Overs 60/50cm

Rest 3:00

12-9-6:
- Power Snatches 45/31kg
- Bar Facing Burpees

Rest 3:00

9-6-3
- Power Snatches 50/35kg
- Box Jump Overs 80/60cm

For Time (12-14 min cap)

DB diane

21-15-9

DBL DB DL 22.5/15
HSPU

• HSPU can be with 1 ab mat or DBL DB z press
• keep DBs outside of your legs, one end touching ground b/w reps

4x
5-10 Kipping Pull Ups
+
5 DBL KB Bent Over Rows ahafa
2 Mins rest between sets

500m row
3x
7 bulgarian squat e/s
7 high box jumps
10 banded dead bug
7 DB row e/s

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5x7 @70% of 3rm
rest as needed

1.) 15/12 cal Row/Bike/Run
2.) 5 Power clean (70%)
3.) 15 T2B

Ohjeistus:
- Skaalaa toistoja ja kuormaa alas oman tasosi mukaan. Ko. toistot ovat ns. maksimi toistomääriä.

A) 4x2 tall snatch

B) Snatch pull + snatch
3x1+3 @50% 1RM
3x1+2 @60% 1RM
3x1+1 @70% 1RM