Push Press
5 x 1
add 1-3kg to last time

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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hang power Snatch
5 x every 2 min
3 @75%

Strict push-ups.

A: CGBP 5rm + 4x5@85-90%
B: Strict pull ups 4x8
C: Incline DB Bench press 3set
D: SA Lat pull downs 3x8
E: Straight bar oh triceps extensions 3set
F: Db Shoulder flys 1xdropset
G: DB biceps curls 1xMax

A: High bar back squat 5-3-1
B: Clean pull 2-2-2-2-2
C: Leg press 5x8, amrap sista setet
D: Standing SL hamstring curls 5x8

4x
3 min AMRAP
1 min rest

3 bar MU
6 alt. DB snatch
9 box jump

@ 25/17.5
@ 30/24 "

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start from every amrap beginning
score is the lowest round
focus on fast transitions

3x
1 min easy row
5 push up
7 ring row
20s. HS hold

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EMOM 12
30s. Du's
4 Deadlifts
4 Handstand Push-Ups

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Option 1
107/75kg

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Option 2
75/52kg

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Option 3
50/40kg

Snatch
3 rounds
RPE 6 - 7
A Hang muscle snatch + press behind the neck + overhead squat 3 + 3 + 3 (30 - 50 %)
B Snatch balance x 3 (65 - 75 %)
C Hang snatch pull + hang power snatch 1 + 3 (65 - 75 %)
D Overhead squat x 5
E Core strength

Push press 5 RM, then 3x5 @ 90%

3 rds
10 abmat sit up
25 sec hollow hold
10 leg throw