Snatch

2-Position snatch (Floor + Hang above the knee)

4 to 6 x 1+1 @ 72+%, Go every 1:00-1:30

– This is an unbroken set of full snatch from the floor + hang snatch (above the knee), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

4x6 weighted chin-ups

7 Sets (new set every 1:30)
1 + 1 Hang Pause Power Snatch
Bar set up below the knee.
**Pause in receive for 2 seconds on both reps.
**Start at 60-65% and build to a challenging set.

3 Minute EMOM
3 Snatch @65-70% 1RM Snatch

-Directly Into-

3 Minute EMOM
2 Snatch @75-80% 1RM Snatch

-Directly Into-

3 Minute EMOM
1 Snatch @85-90% 1RM Snatch

-Then-

2-3 Optional Sets
1 Snatch @90+% 1RM Snatch

WARM UP
3 rounds with barbell
5 hang power snatch from hips
5 snatch balance
hold bottom of OHS for 10s

A1) power snatch + hang snatch 5x(2+2), find heaviest weight
B1) front squat + split jerk 5x(3+1), find heaviest weight

C1) single leg box jump with stop 3x(6+6)
C2) hoppa och skutta x 3
C3) stahl rotations 3x10 x 5-10kg

5 x 3 x 85-95kg
Pito 5 s

Floor Press ( Bench )

10-10-10-6-6-6

Go every 2:30

Tempaus

7min, maksimikierrokset:
7x boksihyppy
7x korkea heilautus
7x punnerrus

7x1+1 askelkyykky taakse

Voima
E2MOM, 5rds
Strict pull up 2-4

5rds: 30/30s
Sit up

Metcon
21-15-9
Ring row
Goblet squat