3 - Position Squat Snatch
*Hang Mid Tight
*Hang Above Knee
*Floor
Working 15 minutes. ONLY Squat Snatch. Moderate Weight.

Tall Snatch + Snatch Drop + High Hang Squat Snatch
6 x (2+2+1) @ 45-55%

Practice Free Handstand (10min.)

And then...

Practice Handstand walk (10min.)

A,
Back squat cycle 4 week 3
1x5@75%
1x3@85%
1x1+AMRAP@95%

B,
Pause Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs in the receiving position of the snatch.

C,
Behind-the-Neck Snatch Grip Push Press 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

E,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.

High Box Jumps
6 x 3
Send off 2:00

7 x 1 Sprint
Send Off 1:30

Kyykky 6x4x65%

Penkki 4x3x85%

Ojentajat otsalta 5x8

4 RFT:

400 m Kettlebell Run
19 One Arm Kettlebell Snatch
19 Kettlebell Front Squat
19 Kettlebell Push-up (left)
19 Kettlebell Push-up (right)

Eilinen/lepo/Lenkki

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4x

4x 30s-20s-10s Run

2min rest between sets.

30s easy, 20s moderate, 10s very fast

Tarkoitus on kehittää nopeuskestävyyttä. Tavoitteena on toteuttaa vauhtileikittely niin, että vauhdeissa olisi selkeät erot.

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WARM-UP:

6 x 100m easy Run + 100m moderate Run

Then,

1-2 rounds

10 per side Leg swings
10 Squat into hamstring stretch
1min per side Calf stretch
1min per side Pigeon stretch