Snatch TECH Build up to 60-70%

Snatch 15 Min EMOM
1 Snatch each 45 secs @ 70% +

increase every 3rd good lift

3 x 1 weighted wide grip pull up, overhand grip

21-15-9
Deadlift – Shoulder-to-overhead (50/30kg)
Rest 3min

15-12-9
Deadlift – Shoulder-to-overhead (60/35kg)
Rest 3min

12-9-6
Deadlift – Shoulder-to-overhead (70/40kg)

Back Squat

10-8-6-4-2

Btw sets 3 Box jumps

SO 3:00

Results is total kilos

10 front rack step back lunges 60/40kg

Use the rack or platform

3 x 2 snatch, 70-80 %
Then build to heavy 1 RM

3 x 2 clean + 1 split jerk, 70-80 %

12 min AMRAP

50 cal soutu
40 pull ups
30 pistoolikyykkyä

Time remaining: Max reps Ring dips

Skaalaus

40 cal soutu
30 pull ups
20 pistoolikyykkyä

Time remaining: Max reps Parallet push ups.

Practise dual kb snatch technique for 5 mins and choose weights what you are going to use.
Make your pull up place / scaling ready 6-15 reps of strict chin ups
Then 3 rounds of giant set:
dual kb snatches x 6-8reps
double kb thrusters x 6-8reps
strict chin ups x quality set
rest about 2,5-3 min bwn rounds and repeat.

5x5 Front Squat
AHAP ( start heavy!)

EMOM 10
Alternating:
30 DU + 10 USA Swings
8/6 cal Ski + 8 box jump overs 60/50cm
-you should have atleast 10 seconds of rest each minute, otherwise scale the reps

L1: 28/20kg
L2: 32/24kg