Snatch Waves week 2

Snatch Waves

Wave 1
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

Wave 2
3 reps @75-80%
2 reps @80-85%
1 rep @85-90%

3-position Squat Clean (high hang-above/below the knee).

Every 90-120sec x12

Sets 1-3@ RPE 3
Sets 4-6@ RPE 3-4
Sets 7-9@ RPE 4
Sets 10-12@ RPE 4-5

Add loading after 3 sets.

Varpaat tankoon (polvet rintaan) kippaamalla 1x max toistot,
sen jälkeen 3x30% alkavalla 2. minuutilla

Power clean 1RM, in fifteen minutes.

3 rounds for quality

20 KB single hand shoulder press, alternate hands 16/24kg
16 renegade rows, alternate hands (16/24)
12 ring push ups
6 strict chest to bar pull ups

15min alkavalla minuutilla

1. 5-10 rengassoutu dipin ala-asentoon
2. 40m 1-käden farmarikävely
3. 6+6 1-käden kahvakuula vauhtipunnerrus

7x every 120s
1 high hang squat snatch + 1 hang squat snatch + 1 squat snatch + 2 OHS,
60% snatch max

15 EMOM:
1: 5 thrusters 60/42,5
2: 45s max cal row/ski
3: rest

In teams of 2 complete the following in a YGIG style:

100 CAL Row
100 Back squats 60/40kg (no rack)
100 Pull ups
100 Burpee box jumps
100 CAL Row

35 Min time cap.

Every 1.5 min for 9 mins (6 sets)
2 reps of clusters
go up on weights and build to heavy 2 reps