Winter War 2014 laji 4
2min rv kyykyn kautta 80/50kg
1min tauko
2min käsilläkävely (metrit)
1min tauko
2min T2B
1min tauko
2min MU (skaalattuna leuka tai C2B)

3 Power cleans on the minute for 12 minutes. Use 65- 85% of 1RM clean.

20 Min AMRAP
YGIG (You go I go')

1 Rope Climb
2 Wall Climbs
4 Ring Dip

8 Pull Ups

Focus on quality of movement.

7 x every 3 min
3 low hang power snatch
- below the knee

Goal & Intensity
- In the main work, the goal is to develop explosive power and confident receiving from the low hang position.
-The lifts should feel sharp and technical, not heavy or fatiguing.
-Each set is performed well-rested with full focus, keeping the movement fast and controlled.
RPE: 6–7 — technically challenging, but the load allows speed and precision.
💡 Coach’s Tip
Be patient and let the legs do the work before pulling with the arms — proper timing makes the lift feel effortless.
Why this workout: Muscle snatches reinforce proper bar path and timing, while low hang power snatches build explosiveness and smooth transition from pull to catch. Together, they improve efficiency and confidence in the snatch at all loads.

Snatch High Pull + Hang Power Snatch + Snatch Balance

8 x ( 1+1+1 ) Go every 2:00

10 x alkavalla 2 minuutilla

1. 1 seinäkävely, 10 tuplanaruhyppy, 3 seinäkävely, 30 tuplanaruhyppy,…
2. Laite, kohtuullinen vauhti

Bench press

2-2-2-2-2, GO HEAVY!

Bench/Floor Press
10-8-6-4-2-4-6-8-10

4 sets of
4 Deadlifts @80%+
2 Wall Walks with 10-20sec Pause at the top of each rep

Working in Pairs (Ygig)
30 Cal Row
12 db power Cleans 22.5/15kg