Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Metcon

For time:
- 25 DB thruster
- 25 T2B
- 25 DB thruster
- 25 C2b

Timecap: 6 min

*2x15kg/35lbs

Accessories
(Optional)

4x For Quality:

• 10 KB Cyclist Squat
• 45-60s Spanish Squat Hold

00:00-15:00 (You Go, I GO)
Complete with partner for time
100/80 machine cals
80 DU
60 up down
40 DB squat @2x22,5/15kg
20 T2b

15:00-25:00 (You Go, I GO)
Complete with partner for time
50 renegade row 2x22,5/15kg
40 syncro hang cl and jerk @22,5/15kg
30 DB push up
20 machine cals

25:00-30:00
Max machine cals - non working partner hanging from the bar

For time

• 800-meter run
• 40 double-unders
• 20 GHD sit-ups
• 10 ring dips

5 Sets:
1 Power Snatch + 1 Pause Snatch Balance + 1 Pause Snatch
- Build by feel, but goal is to go heavy!
- 3sec pause in the bottom, for both movements
- Rest as needed btw sets

2,5 min ski erg
2,5 min bike
Backsquat 3 x 55 65 70 80 82 85
3 x 12kg rs kbswing
10 sit ups
10 push ups
3 x 10 core stability (kb side to side)
5 min bike

3 Sets:
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
- SPEED WORK: Meant to be light weight and practice your speed, explosiveness and timing
- Rest as needed

Bench press 10x1 maksimi

Sholder press 7x3 nousevilla

Maastaveto 10x2 nousevilla

Warm-up
800m Jog @ easy
+
0:30 Hang from bar
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
2 Rounds
8 Box step ups, alt
8 Handstand shrugs
8 Tension swings
+
Build to workout weight for Devil’s presses and box step overs
* Practice a few short sets of toes-to-bars, chest-to-bars and HSPUs between sets
+
@ workout weight
200m Run
6 Toes-to-bars
4 DB Devil’s presses
200m Run
6 Chest-to-bar pull-ups
4 DB Box step overs
6 HSPUs