Practice different Snatch pulling techniques.

5 Hang Muscle Snatches
- 4 sets From the Hip
- 4 sets From the Knee
- Rest as needed

2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 Rounds
8 Box step ups
8 Push ups
8 V-ups
+
Practice few sets of toes-to-bars/HSPUs/Box jump overs
+
@ Once through
300m Row
4-8 Toes-to-bars
8/6 (cal) SkiErg
4-8 Handstand push-ups
8/6 (cal) Air bike
4-8 Box jump overs

Deadlift Triples
Build up by feel

Power Clean Triples
Build up by feel

EMOM 25:
1: cal Row
2: 7 Burpee Box Jumps 60/50cm
3: cal Row
4: 5 Deadlifts @100kg
5: Rest

EMOM 25 (5 rounds):
1: cal AB
2: 4 Back Squats @80kg
3: cal AB
4: 15 V-ups
5: Rest

Strict Press

A) Build To Heavy 1RM (kokeile pr jos lähtee)

*E3MOM

Push Press

• 4x3 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Pull Up
4 Sets Of:

• Max Reps Of: Wide Grip Pull Up (RIR 1-2) *rest 30s
• 5-10 Reps Of: Chin Up *rest 3min

Metcon

4 Rounds For Time:

• 20 GHD
• 10 bMU
• 8/8 Pistol Squat

Accessories

4 Rounds For Quality:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

For time

3 Rounds

21 DL 80kg
15 Pull-up
9 Push-press 60kg

Target: 10 min

TC: 15min

Zone 1:

-20 Cal Machine Sprint (AB/Run/Row)
-Band BB High Pull x 10
-Band BB Row x 10

Zone 2:

-20 Cal Machine Sprint (AB/Run/Row)
-SB Squat x 10
-SB Reverse Lunge x 10
-SB Jump Squat x 10
Use DB if need for more weight/heavier

Zone 3:
-20 Cal Ski Sprint
-Mountain Climber x 30 (15 per leg)
-Plate Situp x 15
-Med Ball Slam x 15

-2 rounds
-Work 6min / Rest 45s
-7 Athletes per station (start from different workouts)
-1 min between rounds

5x5 Deadlift