Halting power snatch + halting snatch + overhead squat

5 x 1+1+1 @ 50%+1RM snatch, EMOM

• Treat this as a primer before the main working sets on Part B – Halt at the knee on the halting snatches – Find balance in the middle of your foot while halting and focus on getting acceleration on the bar

Alternating between Shoulder Press & Incline Dumbbell Row ( 6 Rounds )

5 Shoulder Press 70% +
10 Incline Dumbbell Row

Go Every 2:00 ( Total 24:00 )

Max. 25 kg
Snatch balance ja kyykky

B1.

*3 sec pause at the bottom

2+3@barbell, 2+3@up to 70%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

*full foot
4x1@100-120%, jerk-%, rest btw sets 2min

4x3@työnnön aloituspaino, rest btw sets 2min

*nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

*nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85-90%, jerk-%, rest btw sets 2min

*nouse 2kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%-95%, rest btw sets 2min

WU

CF
For time
1 round of ”V8”
8 clean
8 squat
8 STOH
After
20 c2b/PU
Rest 1min

2 rounds of ”macho man”
3 clean
3 squat
3 STOH
After
25 t2b
Rest 1min

3 rounds of ”ergs”
12/16cal row
12/16 cal bike
After
30 HSPU variation

Weight ~65% 1RM c&j