Slow pull snatch + Snatch

3 x 2+1 @ 70%, go every 1:30

Slow pull muscle snatch + slow pull power snatch + overhead squat

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

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6 min on, 2 min off x 4 sets (2 each)

A.
Row, ski or bike for calories

B.
5 burpees
10 air squats
5 push ups
10 sit ups

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 sots press 10/5kg

---

Front Squat
3x7 @65-70% of 1rm
2x10 @50% of 1rm
rest 3 min in b/w sets

EMOM 15

Minute 1 : One Arm Dumbell Push Press 6 + 6
Minute 2 : Max Sit-Ups
Minute 3 : Rest

Score : Total Sit-Ups

4 Intervals

A1. 6-minute AMRAP

3 Wall walks
40 Double-unders
8 Bar-facing burpees
12 DB snatches, alt @ 22.5/15kg

A2. 6-minute AMRAP

15/12 (cal) Row
12 Toes-to-bars
9 Thrusters @ 43/30kg

Rest 2-minutes b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 6 minutes and can be repeated with only 2 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Aim to keep the double-unders and DB snatches unbroken in A1, while keeping a hard, but steady pace through the wall walks and burpees. On A2, begin with a hard pace on the row, but where you can still get off and get straight to work. Target to keep the toes-to-bar and thrusters unbroken as much as possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Skillmill Run
Set 1: 1000m
- Rest 1:30
Set 2: 750m
- Rest 1:00
Set 3: 500m
- Rest :30
Set 4: 250m