Snatch

A) WU EMOM 5:

• 1 Muscle Snatch + 1 OHS + 1 Snatch Balance

B) Squat Snatch Waves
3 Waves E2MOM X9:

Set 1: 1.1.1 Snatch @70%
Set 2: 1.1 @75%
Set 3: 1 @80%

Set 4: 1.1.1 @75%
Set 5: 1.1 @80%
Set 6: 1 @85%

Set 7: 1.1.1 @80%
Set 8: 1.1 @85%
Set 9: 1 @90%

Back Squat

1: 5 Reps @75-80%
2: 4 Reps @80-85%
3: 3 Reps @85-90%
4-5: 2 Reps @days heavy

EMOM 12
40s on/20s off:

1) Echo Bike
2) Burpee Box Jump Over
3) Heavy DB Snatch @22.5kg/50lbs

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip. ext.
• 10/10 Barbell Front Foot elevated reverse lunge (Front rack)

40min (45sek/15sek)
1. Russian swing raskas
2. Askelkyykky
3. Abmat situp
4. High pull
5. DU / SU
6. Rinnalleveto
7. Rengassoutu / Leuanveto
8. Burpee
9. Thruster
10. Boksin yli hyppy / -askellus

Valakyykky, nousu raskas 2 toiston sarja
Pystypunnerrusta, selänojennua, ylätalja, ojentajat ja core.

Tempausta lantiolta 27kg saakka OTM 2reps

Tempaus polven alla paussilla 1-2reps
25,29,30,32,34,36,38

Rive polven alla paussilla +työntö
30,35,40,45,45,45,49,49

+sally +vatsaselkäjumps

Deadlift 3x2

Bench press 2x3+1x1

For time

• 20 GHD sit-ups
• 40 air squats
• 400-meter run

3x10 Hanging Knee Raises
3x10 Banded Pallof Press

Remaining time: AB, Row, Ski, Skillmill

AMRAP 17
200m run (juoksulaite)
8 box get overs
40m sled push (moderately heavy)
16 kb swing @24/16kg

• box get over: kaksi boxia päällekkäin, pistä kiinni kumppareilla (saat määritellä itse kuinka korkeen teet, mutta silleen että joudut ”kiipeen” boxien päälle eli et pääse hyppäämällä)

Snatch Waves

Wave 1:
1 @40% 1RM Snatch
1 @45%
1 @50%

Wave 2:
1 @45%
1 @50%
1 @55%

Wave 3:
1 @50%
1 @55%
1 @60%

Wave 4:
1 @55%
1 @50%
1 @45%

Rest as needed btw waves
These waves are all about perfect technique. The percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect reps