Warm Up
3 rounds
1 min cardio machine
5 inch worm + push up
5+5 squat strech / lunge elbow strech / hip switch
10 scapula pull ups or rolls + 10 kipping movements (both grips)

Strenght
Power Snatch 5x6reps@60-70% of 1rm
rest 2-3 min bwn
Push Press 5x6reps@60-70% of 1rm
rest 2-3 min bwn
Keskity hyvään tekniikkaan ja terävyyteen toistoissa, yritetään saada hyvällä tekniikalla ns.pikavoimatyylinen sarja.

Snatchissa ei tangon vapaa pudotusta vaan harjoittele sen tuomista alas otteen kanssa. Kuoleta tanko kuitenkin alhaalla ennen seuraavaa toistoa.

Accessory Work
4-5 supersets of:
10 double db bench press + 5-10 strict chin ups
2x warm up sets and 2-3 work sets on db bench weights
Rest 2-3 min bwn sets

2-3 supersets of
french triceps x 10-12 reps
bicep curls alt hand x 20-24 reps
rest 2 min bwn sets

Ring Muscle-up Drills

2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

5x1000/800m Row
- +3-5sec to your last weeks /500m pace
- Rest 90sec btw sets

EMOM 12 ( Work 0:20 / Rest 0:40 ) AMRAP

1 min : Push-Ups
2 min : Sit-Ups
3 min : Air Squats

5 sets (1 set every 6 min.)

For time of:
12 box jump overs@60/50 cm
6 single arm devil’s press L@22,5/15 kg
24/18 machine calories
6 single arm devil’s press R
12 toes to bar
Remaining time is rest!

Scale movements and/or reduce reps so that you have approx. 2 minutes to rest.

Week 2
Session 2/2
A)
4 x 8/8
Bulgarian split squat with barbell in front rack
Moderate weight
- same weight across all sets
- rest 90” btw sets

B)
Bench press
Use your training max for the percentages
Training max = 90%of real 1 RM
Week 2
1x3@70% of training max
1x3@80%
1x3+AMRAP@90%

C)
3 sets :
EMOM 9 mins
Min 1: Russian push up x8-10/ regular or incline 8-10
Min 2 : chin up x 6-8 with 2” pause on top / heavy ring row with same pause

Min 3 : rest

AMRAP in 6 mins of:
8 Hspu kipping
8 Dumbbell Box Step Overs, 22.5/15 kg
-- then --
Rest 3 mins
-- then --
AMRAP in 6 mins of:
8 T2b
4 L/4 R Single Arm Dumbbell Overhead Lunges, 22.5/15 kg

Snatch 12x3 50-60% 12 min emom

-4-5 strict chin-ups
-20-30s. HS-hold
-1-2 rope climbs
-rest

2-4rds for quality:

-10+10m bottoms up KB OH-carry
-10 prone angels
-8+8 single arm ring row
-10 barbell bicep curl

*rest as needed between rounds
*athletes choice on loads