EMOM 12
1 hang squat snatch + 2 OHS

RPE 6
- same weight trough out the workout

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Goal & Intensity:
-Practice overhead stability and smooth transition from pull to squat.
-Focus is on technique, not maximal loading.
-Light to moderate load EMOM, RPE 6. The lifts should feel controlled and fluent.
-Pay attention to a calm catch and solid overhead position.
RPE: 6
Area of training and benefit: This session develops mobility, balance, and body control, which are essential for successful snatches and other technical lifts. It is valuable because strong technique builds safety and prepares the body for heavier weights in the future.

4 x E2MOM
6+6 double db top down bench press
- leave 2-3 reps in the tank

10 x 1,5min on / 2min off:

A) 15 air squat + 10 jumping lunge + 5 push up

B) 8/6cal moderate pace row + 4 burpee over rower

C) 10 box jump + 10 V-up

D) hard pace row

E) rest

power snatch
- find a heavy triple in 15min

3 rounds for quality:
6-8 + 6-8 front foot elevated bulgarian split squat
8-12 inverted barbell row/ ring row
3 dragon flag slow descent

”OPEN 20.2ish”

AMRAP12
4 db thruster 22,5/15kg
6 t2b
24 double under

Alt time with partner, also alt time front and farmers carry
3 times each one for both.
Front rack carrying x 40m
farmers walking x 80m

Push Press

3x10, use heaviest weight of Shoulder press

Send off 2:00

Deadlift

4 x 4 @ 55 - 65%

Go Every 2:30

4 x alkavalla 4 minuutilla

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