Hang snatch below knee 3x2

Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for DB CnJ
* Few short sets of other movements between sets
+
@ workout weight
10/7 (cal) Air bike
4 Single-arm DB clean and jerks
2 Bar muscle-ups
10 GHD sit-ups
7.62m Handstand walk

2-3sets:

10+10 Db bench press
10+10 Db row
30+30m s.a farmer carry

Kolme kierrosta aikaa vastaan:
3 min soutu
Farmers Carry 120 m
3 min pyörä
Box over
3 min ski
Devils press

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

DB Cycling – Medley ladders

12-10-8-6-4 of each:

Single arm DB power snatches, alternating
Single arm DB overhead squats (reps/side)
Single arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

ATPF WEEK 32 Day 3

WEIGHTLIFTING
E90sec x7:
2x Squat Clean + 1x Front Squat

Work up to a heavy set of the day. Squat Cleans are drop and go.

Hang clean + front squat + jerk 1+1+1

10 min EMOM:
• 1 Shoulder Press
• 1 Push Press
• 1 Push Jerk
Start with 60% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

Snatch Engine

45s on/1min Off:
Until 30 Reps done

• Snatch @50kg

*ykkösiä
*Power? Alota ainaki poweri

For Time

3 Rounds:

• 8 DB Devils Press @22.5kg
• 10 Box Step Over (high box, ilman käsipainoo)
• 12m DB OH Walking Lunge

Cap: 9min
*Joku kikka tossa box step overissa tulee olee, mut tehään nyt vaa high box.