Snatch

A) Snatch WU

3 Rounds Of:

• 3 DB Squat Jump
• 3 Snatch Balance (Build Up)

*rest as needed

B) E2MOM X12

Set 1-4:

• Snatch Complex (floor, hang + OHS)

Set 5-8:

• Floor + OHS

9-12:

• 1 Squat Snatch

*start @50-60% build up

C) Snatch Pull

• 3x2 From Hang @110-120%

*rest 2min between sets

Squats

A)

Build Up To Days Heavy 1 @RPE (92-95%)

B)

• 4x2 @85-90%

*rest 3min between sets

Metcon

E3MOM X6:

Set 1-3:

• 230m Row
• 12m HSW (6+6m)
• 6 Heavy DB Snatch @55lbs

Set 4-6:

• 400m C2 Bike
• 15 C2B
• 50 DU

Accessories

3-4 Rounds Of:

• 1 Set Of Parallette Push Up
• 10-15 Supine Ring Row
• 20-30 Banded Tricep Ext.

*rest as needed

AMRAP 12

Byu-in : Run 800m ( 50/35 calories echo bike )
...Remaining Time
20 KBS 24/16kg
15 Sit-Ups
10 Push-Ups

A1) Split jerk
3x3

B1) Power clean kompleksi
5 settiä kompleksia:
1 raaka rinnalleveto
3 etukyykky
1 tasajalkatyöntö

C1) 2 settiä: overhead pito saksien vastaanottossa
30-60s pito @100-110+% of split jerk 1RM

D1) 5 kierrosta laadukkaasti:
5 strict hspu
1 korkea (max cm) boxihyppy
15-30s leuan pito tangon päällä
30+30s ghd sivulankku

For time: (with a partner)

1500m row
90 Box jump over
80 KB swing @16kg
70 Burpees
60 Wall ball @6kg
50 Plate OH lunges @10kg
40 T2B
30 KB snatch @12kg
20 Pull up
1500m row

E75sec x16
4 sets: 3 power clean
4 sets: 2 power clean
4 sets: 1 power clean
4 sets: 3 power clean
DnG

Warm-up:
Kuminauhajumppailut
DB press
Olkapäiden aktivointi

Every 3 mins x 5:
1 wall walk
3-4 strict HSPU

For time:
2 Rounds of:
20 toes-to-bar
15 HSPU
5 wall walk
20 DB snatch (22,5 kg)

12'AMRAP
5 pull up
10 push up
20 Du

superset, 5x
8/8 russian twist
5/5 KB windmill

frontsquat 3x5 @rpe 7

Deadlift 1RM

1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for the DB movements
* Practise few short sets toes-to-bars, chest-to-bars and burpee box jump-overs between weights
+
@ workout weight
10/7 (cal) Row
5 Burpee box jump-overs
8 Toes-to-bars
5 DB thrusters
10/7 (cal) BikeErg
5 Burpee box jump-overs
8 Chest-to-bar pull-ups
3 DB devils presses