Snatch Balance 2x2

A: Triple jump x8
B: Power clean 3-3-2-1-1
D: Weighted pull ups 3set
E: Strict chin ups 2xMax
F: Seated rows 2set
G: Cable forward leaning shoulder flys 2set
H: Db biceps curls 1xMax

4x3min
1. 3min erä
- Heiluri x 3
- Rive x 3
- Thruster x 3
2. 3min erä
- TGU max
3. 3min erä, sama kuin eka
4. 3min erä, sama kuin toka
2min huili erien välissä

EMOM 8
- Am. Heiluri x 20
- Abmat sit-ups x 20

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) bike
2) shuttle run / run / machine
3) row
4) crossover practice

PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

a ) Main strength /Pulling progression/
Week1

5 sets
8 Pendlay row
— tempo: 3” down
— moderate-heavy loads

b ) Accessory strength /back - traps/

3 sets
8-8 DB row on bench@heavy
8-8 DB upright row@moderate

3 sets
15 Seated banded row
8 Behind the back barbell shrug@heavy

c ) ‘Pump sesh’

8’ min Amrap
Max rep ‘No squat ManMaker’*
Emom (inc. start): 8 single ring inverted row
*: Renagade row (right) - DB Push up - Renegade row (left) - DB Push up - Power clean and STOH

Snatch 1

Paused front squat + Front squat

4 x 2+1 @ RPE 8 (2 RIR, 70+%), Rest 3:00-4:00 b/t sets

Clean + front squat + split jerk

6 to 8 x 1+1+1 @ 65-85%, go every 2:00

For time

50/35cal Bike
25 Clean and jerks
40/25cal bike
15 Clean and jerks
20/10cal Bike
9 Clean and Jerks
52.5/35kg

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• one round
• big sets
• full throttle
• push to the limit
• RPE 9

3 x 3
3 x 2
3 x 1
90% of max at ens