30-40min ajan: sykkeet alhaalla. pitää pystyä puhumaan hengästymättä!
10+10 box step ups
10 burpees
10 push ups
10 ttb
10 pull ups
10 squats
10s superman hold
10 power snatch/bar
10 power clean + jerk/barr
500m row

10 Push Press (40/30kg),
10 Pull-Up,
10 Burpee

6min amrap:

• 9 push press
• 7 sdhp
• 5 etukyykky

N 25kg / M 35kg

Power clean + push jerk (~15 minutes)
8x1 reps @85-95%, no fails is the goal.

EMOM x 30

1) monostructural
2) 15-20 wallball
3) 1-3 rope climb

Raaka tempaus 1RM

selvitä 1 toiston maksimi kilot

Power Snatch Triples

Build Up to 85-90% in 20 minutes.

• drop barbell between reps.

Thrusters

2-2-2-2-2 Building 2RM

Go Every 2:00

7 x every 3 min
3 low hang power snatch
- below the knee

Goal & Intensity
- In the main work, the goal is to develop explosive power and confident receiving from the low hang position.
-The lifts should feel sharp and technical, not heavy or fatiguing.
-Each set is performed well-rested with full focus, keeping the movement fast and controlled.
RPE: 6–7 — technically challenging, but the load allows speed and precision.
💡 Coach’s Tip
Be patient and let the legs do the work before pulling with the arms — proper timing makes the lift feel effortless.
Why this workout: Muscle snatches reinforce proper bar path and timing, while low hang power snatches build explosiveness and smooth transition from pull to catch. Together, they improve efficiency and confidence in the snatch at all loads.

Push Press 3RM 3-3-3-3-3