Snatch high pull 4 x 3

3 power snatch every minute

3 muscle snatch every minute

Progressio 2/2

Progressio 4/6

LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
10 Bird dogs
10 Deadbugs
5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

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TEMPAUS
Tekniikkaharjoitus

18 x (Raakatempaus + Tempaus) (kevyt)
Nosta :30s välein

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RINNALLEVETO & TYÖNTÖ

Aina alkavalla minuutilla
18 x (Raaka rive + Työntö) (kevyt)
Nosta :30s välein

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BONUS

Kiertoharjoitus,

4-6 Kierrosta, :40s töitä / :20s lepo
1) Pyörä
2) 10m viivajuoksu
3) Tuplanaruhyppy/hiihto
4) Boxin yli askellus käsipainot farmarikannossa

6 rep max & 1 rep max

2 sets:
30/24cal Ski
20 Alt. DB Hang Snatches 22,5/15kg
10 HSPU
- Rest 2min btw sets

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

WARM UP
10-15min easy pace bike (NOSE BREATHING /PK 1)
.
.
E4MOM x 8-10
500m row (moderate pace PK2- VK1

• remaining time easy pace bike

COOLDOWN

10-15min easy pace bike (NOSE BREATHING/ PK 1)