3 sets
3 front squat + 5 back squat
Rest 3 min between sets
Tough sets.
Same weight all sets.

Squat Snatch

Warm up
2 rounds:
10 Ground to overhead
10 air squats
10 front rack opener
5+5 kazak squats
20 rubber band passthrough
20 pull apart

Emom 6 @20-35% (C&J 1RM)
2 muscle snatch
2 power snatch
2 Overhead squat

E2mom 10 @ 40-60%
1 power snatch pause at receive
1 Overhead squat w/ 3sec pause at bottom
1 high recived squat snatch

20 min @65%->
1 Squat snatch

Rive ja työntö

Snatch

A) 3 Position Snatch
Find days technical heavy

• 1 Snatch (floor) + low hang + high hang

*kyykkyyn
*rest 2-3min between sets

B) For Time:

• 30 Snatch @42.5kg

*Drop and go

C) Snatch Pull

• 4x1 @110-120%

Back Squat

• 4x8

*1s pause pohjalla
*rest 3min between

Strength

3-4 Rounds

• 30m SB Bearhug Carry (Heavy)

rest 30s

• 10 Heavy KB Swing

rest 30s

• 40m Heavy KB Farmers Walk

rest 2min

One set of three reps

Työntö 15.3.

A. Lämpö (kevyt)
3-4x 3+3+3+3
Veto
Voima rive taskulta
Etukyykky
Ylöstyöntö saksiin, pysäytys vastaanotossa

B. Työsarja 1 (nousevat painot pvän kovaan)
5-6x 1+1+1
Rinnalleveto
Rinnalleveto riipusta polven yläpuolelta
Ylöstyöntö saksiin, pysäytys vastaanotossa

C. Työsarja 2 (keskiraskas)
5-6x 1+2
Raaka rinnalleveto
Tng raaka ylöstöntö

D. Vedot korokkeelta
4x 4

35min amrap
1,2,3… ladder
Wb 14 lbs
Burbee
200m run

On friday we squat

Back squat
work up to a 85-90% single
1.1.1.1.1
. = 2 min 30 sec brake

Front Squat
work up to heavy single 90-95%
1.1.1.1.1
. = 2 min 30 sec brake

Paused Front Squat
After last single, lower the weight to around 60% then:
3x3

2 sec Pause at the bottom of each rep

12 min AMRAP:
• 4 Deadlift 100/70kg
• 8 Kettlebell Clean&Jerk 24/16kg
• 8 Box Jumps 75/60 cm
Goal: 6 rounds.

Deadlift
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NT1RM