Penkki 3x1 90%

Snatch

E2MOM X9-12

Set 1-3:

• 3 Snatch 55-65%

Set 4-6:

• 2 Snatch @65-75%

Set 7-12:

• 1 Snatch @75%+

Squats

A) Back Squat

A1) Build Up To Days Heavy Technical 1RM

*jätä pieni vara
*rest 3min between sets

A2) Back Squat

• 3x3 @82.5-85%

A3) Tempo BS

• 2x4 @65-70%

*3sec alas

Metcon

For Time:

1-2-3-4…10

• STOH @40kg
• Bar Over Burpee

Accessories

A) 3-4 Rounds:

• 8-12 Banded Sissy Squat

rest 60s

• 45-60s Chinese Plank

rest 60s

• 10/leg KB Leg Raise (boksin päältä)

rest 3min

Lunges (alternating)
10-8-4-4

Buy in: 40cal each erg (bike, row, ski)
40 KBS (single jb)
40 box step ups
40 deadlifts (single kb)
40 bent over row (single kb)
40 GTOH (plate)
40 hang clean (db, single arm)
40 push press (db, single arm)
40 hi-pulls (kb)
40 push-ups (kneeling)
40 sit ups
Cash out: 40cal each erg (ski, row, bike)
Tc 60min

Snatch 9x1

High hang snatch + hang snatch 4 x 2+2

Block power snatch

5 to 7 x 1-2 @ 65-75%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up within the range if moving well.
– Start with doubles, then move to singles if needed as you build within the percentage range
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

4 rounds for quality

• 20 weighted sit-up (10–15 kg levy)
• 15 plate overhead lunge march
• 20 V-up
• 60 Russian twist

20 kierrosta

12cal assault bike + 1 kierros Cindy

Clean and jerk

6 to 8 x 1-2 @ 70%, go every 1:00-1:30

– Perform each set @ 70%1RM Clean and jerk. The intent is for high quality repetitions, so switch to singles if needed in order to maintain good reps
– Drop the bar between each lift on the doubles