Muscle snatch + OHS 3x2+2

Weightlifting&Strenght
Every 2.5min for 9 sets
3x high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
3x hang snatch (above/below knee) @60-70% (low catch/squat)
3x hang snatch @70-80% (low catch/squat)

Sledge Push 4x15m, increase load each time. Go Heavy, take 1-2 warm up sets before starting working sets.
IF SLEDGE NOT AVAILABLE DO 4-5 X 10 REPS OF FRONT RACK WALKING LUNGES WITH BARBELL, INCREASE WEIGHT EACH SET.
rest 2-3 min bwn

Deload week

3 rounds
1min medball squat clean 20/14
1min rest
1min rope climb
1min rest
1min sit-up
1min rest

5RFT:

Run 400m
15 Power Snatch 35/25kg
15-12-9-6-3 HSPU

15 - 20

Snatch Pull

3 x 5 x 90-95%

Squat Snatch

5 x 3 x 65 - 70%

3 sets :

5 sots press @ light weight. 3 sec pause overhead

3 rounds

500m bike
10 Kb Swing
5 push Ups

Partner Workout ( You Go, I Go)
AMRAP35mins
80 renegade row@2x22,5/15kg
80 double under
80 cal row
80 double under
80 m front rack DB walking lunge@2x22,5/15kg
80 double under
Goal : 2+ rounds

Accessory Work
2-3 sets
6-8 bicep curls + 12-16 alt hand bicep curls with double dumbbells
30+30 seconds pinch grip hold on 5-10kg plate (pyöritä kiekkoa myötäpäivään 30s ja sit vastapäivään 30s) forkku/näppitreeniä
rest2 min

Midobody work
2-3 sets
10+10 banded half kneeling pallow press (pause 1 sec)
10+10 standing trunk twist with pause 1-2 sec
rest 1 min

Cool down
2-3 min light cardio
2+2 min glute/lowback smash with roller
10 squat hold + torso rotation alt sides
1+1 min tricep strech