EMOM 33
1) Assault 10 cal
2) Row 10 cal
3) 40 DU

Tabata meininki
Teho n.90% max

• 5 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

Snatch balance 5x2
Snatch 6x1
Hang snatch pull 4x3

Four sets of:
Front-Racked Alternating Reverse Lunges x 12-14 reps
Rest 45 seconds after each leg
Rest 90 seconds

Aerobic work
Run/walk for 50 min
7.2 km
132/156
6.56/5.06 min/km

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Narrow grip/jerk grip squat snatch
6x2@40-60%

AMRAP 15:
12 Dumbbell Step-Back Lunges
9 Dumbbell Clean and Jerks
6 Bar Muscle-Ups

snatch high pull
5x2@100-110

4 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Followed by…
6 Heavy Singles Snatch

Set #1 – 1 Complex @ 50% of Current Snatch
Set #2 – 1 Complex @ 55% of Current Snatch
Set #3 – 1 Complex @ 60% of Current Snatch
Set #4 – 1 Complex @ 65% of Current Snatch
Set #5 – 1 Snatch @ 70% of Current Snatch
Set #6 – 1 Snatch @ 75% of Current Snatch
Set #7 – 1 Snatch @ 80% of Current Snatch
Set #8-10 (3 Sets) – 1 Snatch @ 85% of Current Snatch