Snatch

Build to 2RM

– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

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

EMOM 30, Work 0:30 Rest 0:30 ( AMRAP )

Echo Bike Calories
Bike Erg Calories
Row Calories

Pull ups 5x10

Part A).
Skill Primer
Dip Muslce Clean & Double Pause Split Jerk
(5-8 sets x 2+2 / 0:03 pause)

Part B).
Halted Clean Deadlift, Power Position Clean & Split Jerk
(8 sets x 1+2+20 / 0:03 pause below the knees)

20 mins to practice one bar (kipping) movement

• kipping ttb
• kipping pull up
• Butterfly pull up
• C2b / butterfly C2b
• Bmu

*choose one and practice it for 20mins

Grip
6 RDS YGIG (3x/person)

10 db/plate wrist curls

60 m db/kb farmers carry (heavy)

10 db/plate wrist curls

For time

100 (cal) Row
80 Wall Balls @ (20/14lbs)
60 Chest-to-bar pull-ups
40 Box jump overs 24/20″
30m KB Overhead walking lunge @ 2 x 24/16kg

Target time. < 18:00 CAP 23

Overview. A classic chipper. Having a good strategy in the wall balls and c2b will be key. The overhead walking lunges are very difficult to perform with tired shoulders, keep that in mind when deciding how to break up the wall balls. Use the warm-up to get your overhead position ready for the walking lunges, this might help a lot.
Pacing. It’s always tempting to row too fast in the beginning of a workout when you are fresh. Remember that gaining 5-10 seconds on the rower is hard but losing 5-10 seconds in transitions and breaks is easy. You should be able to start the wall balls right away. There are many ways to break up the wall balls, pick a plan you know will help you keep the breaks short and that wont burn out your shoulders. You won’t have to use your grip/lats after the chest-to-bar so you can have an aggressive strategy. Find a manageable hard pace in the box jump overs and stay disciplined.

2-3rounds:

3+3 TGU
10+10 Db row
30+30m s.a farmer carry

Rest day - what did you do?

Kesäkauden vika viikko 7/7. Ens viikolla aloitellaan uutta jaksoa jossa luvassa strenght&condition tyylistä treenaamista moderate/mod heavy kuormilla voimailun pääliikkeiden osalta. Otamme 3 jaksoa sitä niin että 3+1 rytmityksellä edetään. Malta pitää kuormat hallussa ja keskittyä tekemään liikkeet puhtaasti ja tehokkaasti.
Tällä viikolla 4 treeniä tarjolle ja optimi ois jos teet ne ma+ti / ke lepo / to+pe treenit ja la-su lepoa/latailua/huoltoa.