2x Snatch Drills

First round with an empty barbell and second round with light loading (if you can).

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Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

10 Squat Snatch
10 Power Snatch
10 Power Clean & Jerk

8 Squat Snatch
8 Power Snatch
8 Power Clean & Jerk

6 Squat Snatch
6 Power Snatch
6 Power Clean & Jerk

Start by doing 10 touch and go Squat Snatches. Rest 2min and do 10 Power Snatches. Rest 2min and do 10 PC+J. Next round with 8 and final round with 6 reps. You can use different loading for each movement and rep scheme.

5 rounds for time:

7 deadlift, 70 %
9 wallball shots, 20/14 lbs
12 bar over burpees

Vertical jump. Check the video how to perform and observe the statistics

Ohje: Katso video vertikaalisesta hypystä. Toista tämä hyppy säännöllisesti, jotta saat kerättyä dataa hermolihasjärjestelmän palautumisestasi. Merkitse tuloksesi sentteinä. Käytä aina samaa menetelmää!

7min AMRAP:
7 Hang Power Clean (40/30kg),
7 STOH, 7 Bar over Burpee
*** 3min rest ***
7min AMRAP:
Row 14/10kcal,
14 Wallball
*** 3min rest ***
7min AMRAP:
alternating 14 Box Step Up w. KB,
14 Sit-Up,
14 Back Extension

-Kipping 3 x 10
-Hand release kipping 3 x 7
-Pull up chin over the bar 3 x 5-10
-Chest to bar, as controlled kipping as possible 3 x 5-10
-Double kip and hip to bar 3 x3-5
-Bar MU?

assistant:
2 rounds:
30s push ups (hr, ntf)
30s rest
30s pull ups
30s rest
30s ttb
30s rest

E2MOM 10 minutes:

5x5 Two Pause Snatch Deadlift
Pause 2 seconds below knee and at top of hip.

Build up to a heavy and perfect set of 5.

In 12 minutes:
3 Hang Power Snatch

Start at empty bar and work up to heaviest triple for the day with good form.

Advanced:
1 Power Snatch
8 sets of 1 at 90% of 1RM EMOM

Amrap:

4min välein,

• 30 wall-ball (N 6kg-2,75m / M 9kg-3,05m)
• 20 box-over-jump (N 50cm / M 60cm)
• 10 raaka rinnalleveto riipusta (N 40-45-50kg… / M 60-70-80kg…)
• 5 muscle-up renkaissa

niin pitkään, kunnes kierros ei tule täyteen.