3-position Snatch, seven sets.

Raakatyöntö + työntö 8x(1+1)@65%

VAPU 5RM

90% max toistot

etunojapunnerrus 3 x15
Käsipainoilla pystypunnerrus, vuorokäsin 3x10+10
Boksi hypyt 5x5

deload

For time:

• 4 rope climbs
• 16 thrusters
• 3 rope climbs
• 12 thrusters
• 2 rope climbs
• 8 thrusters

Men 15-ft. rope, 155 lb.
Women 15-ft. rope, 105 lb.

työntöveto+ rive +työntö RM

1+1+1@90 x 2

Työntäveto puolesta säärestä 3RM

Etukyykky 3RM

90% max toistot

Varpaat tankoon 3 x max

10' Squat Terapy

21' E3MOM:
Front Squat
Build to a 1RM

Tabata:
Hollow Hold
Arch Hold

1a) RDLs: 4 x 8. Rest 30s.
1b) DB Single Arm Push Press: 4 x 6 ea. Rest 30s.
1c) Russian Twists w. a plate: 4 x 20. Rest 30s.

*Complete all 3 movements in a ”giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.

10 1-minute rounds of:

• 10 burpees over the bar
• Max reps of power snatches
• Rest 2 minutes between rounds.

Men 155 lb.
Women 105 lb.

This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

EMOM 12

Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex

Penkki max 1
Merkkipenkki 5x5x50%
Vap.val. yläselän liike 50-100 toistoa
Blackburns for shoulders 2-3 sarjaa