No contact, no-feet snatch

8-12 x 1 @ 60+%1RM snatch, go every 2:00-2:30

– This is intended as a technical drill to improve your snatch: 1) upright extension, 2) staying over the bar, 3) aggressive pull under the bar. Only go as heavy as good execution allows. Start counting the working sets from a weight that “feels like work” to keep the form.
– Drop the bar between each rep, reset and go

Power Clean & Jerk

A) WU 3-4x For Quality:

• 8/8 DB Windmill
• 8/8 Cossack Squat
• 3-5 Seated Box Jump

B) EMOM 5:

• 3 P.C & Jerk

@70-75%
Into,

EMOM 5:

• 2 P.C & Jerk

@80-85%
Into,

EMOM 5:

• 1 P.C & Jerk

@85%+

Back Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between

Metcon

WFP Event 3 Modified
For Time:

• 32 Cal Row
• 30 Toes to Bar
• 20 Heavy DB Snatch @25kg
• 30 GHD
• 32 Cal Echo

LÄMMITELY
2 kierrosta, 50s./liike
1. Nilkkojen pyöritykset seisten
2. AKK - polvet maahan
3. Sivukyykky tolpalla
4. Yhden jalan pohjennousut 25s./25s.
5. Päinmakuulla jalka sivulle 90 - kobra + kierto läpi ja käden avaus

+olkapääjumppa vklla

VOIMA
3 x 8-10 pystypunnerrus tangolla

KIERTOHARJOITUS
3-4 kierrosta - 40s./20s.
1. Korokkeelle askellus/hyppy
2. Tempaus vuorokäsin kp
3. Toispolviseisonnassa vk kierto yläviistoon oik.
4. Toispolviseisonnassa vk kiero yläviistoon vas.
5. Soutu lankussa vuorokäsin

15' EMOM
1: AMRAP knees to chest
2: AMRAP SU
3: AMRAP alt. DB snatch @17.5/12.5kg
4: AMRAP DB goblet lunges
5: rest

plank & side plank TABATA

deadlift 5RM

Näissä treeneissä pidämme toisto ja sarjamäärän maltillisena, jotta ehdimme käydä tekniikkaa myös sarjojen välissä läpi.

Deadlift Snatch
2x3@50%
2x4@60%
1x3@70%

Snatch pull
2x3@50%
1x4@60%
2x2 @70%
    
POWER Snatch
1x3 @50%
2x2 @60%
2x3 @70%

Squat Snatch
2x3 @50%
2x4 @60%
2x3 @70%

5 sets:
5 Hip Thrust to Catch
- Rest as needed btw sets

• Measure the top of the rings to the top of your hip. Lie flat on the floor, shoot your hips up to the rings and catch (with your feet on the ground) in the bottom of the dip.

6 rounds for time:
• 5 Power Snatches 115/75#
• 5 Bar-Facing Burpees
• 5 Bar Muscle Ups
• 5 Burpees to Target (pull-up bar)
Goal: 15 min.

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Engine

2 Sets of:

• 4min Row (PK)
• 3min Row (VK)
• 2min Row (Hard)
• 1min Rest

-rest 5min-

Into,

3 Sets Of:

5min AMRAP:

• 1km Ski
• AMRAP: BBJO

-rest 3min between-