With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 30sec x 8 sets
2 power snatch + 2 squat snatches @65-70% of 1rm

we want to lift fast singles on snatches.

Every 2.5 min for 3sets
Snatch grip deadlifts x 3 reps @75,80,85% of 1rm
Pause for 1 sec (10cm off the floor, below, above knee and mid thigh)

Let us know what weights you used on snatches.

Every 6 min for 18 minutes (3 sets)
21 db snatches alt hand @15/22,5kg
7 burpee box jump overs @50/60cm
15 db snatches
7 burpee box jump overs
9 db snatches

• time target 3-4 min, cap 5 min. try to keep same pace through all intervals
• Scale DB Snatch reps 15-12-9 to be closer target times.
• Score is total time of 3 intervals.

20emom
1) 10-20 up& down / 4-10 devils press (KB/DB)
2) 20-40s plank
3) 10-20cossack squat
4) 20 split jump

16min AMRAP
15 weighted sit-up 20/14
30 lunge

Deadlift 10-10-10-10-10 reps

Row 2,5k For time.

*every 2 min 10 rower over burpees.

10-9-8-7-6-5-4-3-2-1
burpee pullup
20-18-16-14-12-10-8-6-4-2
sit-up

3 rounds
8 empty barbell deadlifts
8 goblet squats with KB
8 glute bridges 10 second hold on last rep
8 bird dog

Deadlifts
E2MOM x 5
6 reps @ 65% 1RM

3 rnds for time
5 rope climb
15m Hs walk
25 Ghd situp

• Tämä on extratreeni ohjelmointiin, joka on suunnattu kisailijoille.

3:00 easy bike or row

Then 3 rounds
8 AKBS light weight
8 box step ups

“Long grind” WOD
5RFT
20 AKBS 53/35
20 box jumps
40/32 cal bike

*35 min time cap