EMOM20:
a) 3-6 (incline) ball up with controlled negative (~2-4s) / lying ball up
b) 10-20 kbs
c) 6-12 no-jump burpee
d) rest

2-3sets:

10+10 bulgarian split squat
40-60s D-ball hold

Snatch

H2 @ 84-89%
2-5 x 2 @ 75%, E2:00

Work up to a relatively heavy double in the 84-89% range, then perform 2-5 back off sets @ 75%
– Drop the bar between each rep, reset and go

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