4 Rounds For Max Reps:

3 Minute Max Calorie Row
2 Minute Max Toes To Bar
1 Minute Max Power Snatch 60/42,5kg

Rest 1 minute between rounds.

• Have a goal number of calories you'd like to row each minute of the 3 minute effort.
• Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
• The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

Build to Moderate Complex:

1 Snatch Grip Push Press
1 Power Snatch
1 Hang Squat Snatch

• Take out bar out of the rack.
• Complete the full complex unbroken
• Speed and quality are more important than loading

AM: 30 min
60 s. run/60 s. walk
4.4 km, 6.56 min/km
HR 128/159

PM: 150 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 25 (singles)

2.WL
A. Every 90 s. x 4:
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 70-75 %
- 38.5, 38.5, 40, 40 kg

B. Consistency work for snatch:
Every 30 s. x 1 Snatch x 70% for 10 rounds (5 minutes)
- 38.5 kg

Rest 2.5 minutes

C. Repeat B
- 38.5 kg

3.Strength
3 sets of:
8+8 Reverse back rack lunges
New set every 3 minutes
- 45 kg

4.Accessory
20-18-16-12-10 Double BD box step overs 2x15kg
*After each set do: 30 s. L-sit hold > 15 s.

Eilinen/lepo/lenkki

Takakyykky

A)

Tee nousevin painoin päivän raskas sarja
4 x takakyykky

Tulos: paino

B)

Laske tästä painosta 70% ja yksi maksimitoistosarja

Tulos: toistomäärä

Both in same minute
Benchx6-10 (DB2x26/2x20kg)
GHD situpx6-10

3x90
2x97
1x103

60 box jumps 50cm
15 syncro snatch 12.5kg
60 WB 6kg
15 syncro snatch 12.5kg
120 DU
15 syncro snatch 12.5kg
60 WB 6kg
15 syncro snatch 12.5kg
60 box jumps 50cm