3 RM banded

Emom 16 min of:
- Odd min (increase 1 rep): 1 Full Snatch @ 75% RM.
- Even min (decrease 3 reps): 27 wall ball shots 9/6 kgs.

WEIGHTLIFTING PROGRAM: NO MISSES!!
1. front squat: 3, 2, 1, 1, 1, 1, 1 (record this weight)
2. Pwr snatch+snatch balance no dip+snatch: 1+1+1 x 5 sets
3. snatch: 1, 1, 1, 1, 1……no misses, go how you feel
4. 5 sets x 3 reps - snatch high pulls: (this is like elbows high and outside with the Burgener warm up, but taken from the floor. do not forget to finish with a high chest while driving then pulling bar up under the chin keeping elbows high and outside!!)
5. back extensions: 10, 8, 6….use weight if you can….not much
6. 100 ab mat setups using a weight behind the head while sitting up.
7. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!!

15min EMOM
10 Wall Balls + 5 Handstand Pushups
10 Toes-to-bar + 5 Burpees
30 Double Unders + 10 Pushups

105 min
WU for 15 min
1.Weightlifting
Snatch WU
A. Hang clean 9x1 @ 65 % + 1 RM, EMOM, move up on weight every 3 min.
3x45 3x52.5 3x57.5
B. Snatch
Build to a heavy double for the day

2.SPP (Conditioning)
A. 3 rounds for time:
90 DU
30 C2B > 10 strict pull ups, torn hand
15 deadlift @ 85 kg > 60 kg
Result: 11.44
171/184

3.Cool down
5 min AB, LF

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not together
50 Light Deadlift (165lb cap)
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .1miles each
Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)
25/ VSIT Ball Pass

120 min
WU for 10 min
Skill: BMU practice for 25 min

1.Weightlifting
Snatch warm up
A. Snatch 9 x 1 @ 65 % + EMOM, add weight every 3 min.
3 x 35 / 3 x 40 / 3 x 45

B. C&J - build to a heavy triple - perform all clean first then jerks
25 35 45 52.5 57.5

2.Strength
A. Alternate - build to a heavy set of 5 in 5 sets, start counting @ 70 %
A1. Back squat 5x5
A2. Strict press 5x5
26 28 30 4x31 31

3.Cool down
5 min AB, TF
135/180

110 min
WU for 15 min
1.Weightlifting with Jyrki
A. Työntö nsktk pukeilta
4x25 4x25 3x35 3x40 2x45 2x50 50
B. Työntö vuorotellen nsktk ja edestä, pukeilta
4x25 4x25 4x35 3x2x45
C. C&J

2.SPP (skill)
A. 12 min EMOM
1. 5 to 10 C2B > 8
2. 5 push jerk @ 60 % 1 RM jerk > 40 kg

3.Cool down
5 min AB, LF

75 min
WU for 15 min

1.Weightilifting
Snatch warm up
A. High hang snatch w/2 sec pause @ receiving position 9 x 1 @ 65 % + 1 RM, EMOM, move up on weight every 3 minutes
3x35 2x37.5 3x40 1x42.5

B. Clean & jerk - build to a heavy single for the day

2.SPP (skill)
A. Practice pistol skill progressions from video > done

Barbell efficiency
B. Hang power clean - 4x7 @ 50 % 1 RM, add load if moving well
35 35 40 42.5

1. Cool down 5 min row 129/164

120 min
WU for 15 min
Skillwork: MU practice for 20 min
1.Strength
Alternate
A1. Back squat 5x4 @ 80-85% 1 RM, r. 2 min
A2. Strict press 5x4 @ 77.5-82.5% 1 RM, r. 2 min
29 30 30 31 31

2.SPP
A. For time:
21-18-15-12-9-6-3
Assault bike calories
Power snatch @ 25 kg > 20 kg
Result: 19.31
176/184

3.Cool down
139/184
5 min AB, TF