squat snatch practice, then up to rpe 8

5 rnds for time
1 bear complex @ 50/30
5 burpees

T.C.: 8'

Alkulämmittely : 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

Tavoitteesi <- 2500m : 2 x 1200m + 400m Rest 1:30.
Tavoitteesi 2500m -> : 3 x 1200m Rest 1:30

Kierrosvauhti 0 - 3 sekuntia tavoitevauhdin päälle.

Find your 4RM in hang snatch

Yhtäjaksoista hölkkää / juoksua 30-40 minuuttia. Aloita rauhassa, anna sykkeen ja nopeuden nousta pikkuhiljaa.

3 rounds:
2min Ski
1min KB SA Farmers Carry
1min Rest
2min Row
1min Plank
1min Rest
2min AB
1min Dead Hang
1min Rest

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght
Push Press 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
ski or air bike
dumbbell bench press
banded strict chin ups
ski or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

Farmers walk

3 x 30m @ challenging weight, rest 2:00 between sets

Jerk dip

3 x 5 @ 90%1RM Jerk, go every 2:00-3:00

This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

Jerk balance

3 x 5 @ RPE 7 (3 RIR), go every 2:00-3:00

– Focus on aggressive vertical drive, fast and precise footwork into a balanced split, and punching your head through for a stable overhead lockout.
– The Jerk balance refines split technique and footwork, builds confidence in the receiving position, and strengthens the overhead lockout for a more stable and powerful jerk.

Block Clean and jerk ( @ knees)

5 x 3 @ 60-75%, go every 2:00

– Do your first set @ 60%1RM clean and jerk and build up within the percentage range over the remaining sets
– Drop the bar between each rep, reset and go
– Work on a powerful and explosive second pull and quick turnover from the block position.
– Focus on acceleration and timing under the bar (catch the bar at height you pull it to). Pull yourself under the bar.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).