snatch segment pull
3 x every 2 min
3 reps @ 75% of snatch

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-Practice proper pulling mechanics and body positions before snatching.
-The main goal is to prep the body for heavy hang squat snatches and improve movement quality.

20 Minutes of :

8 Incline Y-Raise
10-15 Barbell Biceps Curls
8-12 Incline Flyers
10 - 15 Gorilla Rows

Rest as needed between movements

5x3 Jerk/Split Jerk from rack, work up to heavy

Snatch

2 - 2 - 2 - 2 - 2 - 2

50-60% of snatch max.

STRENGTH

Clean Pull 3x3 @95-105% of heaviest set of Squat Clean

Rest as needed between and use straps if needed

RPE 4

21-15-9

Power clean
T2B

RX´d: 40/30kg

12 min of accessories:

8+8 weighted box step ups
10+10 copenhagen adductors
10 plate OH sit-ups

3rds for time:

12 power cleans
9 stoh
6 thrusters.

RX´d: 50% C&J max. Timecap 10 min.

8 EMOM:

2 power snatches + 1 OHS

Rest 2 min.

10 EMOM:

1 power clean + 1 front squat + 1 push jerk

4x 3 min ON / 90s OFF:

75 DU/150 SU + AMRAP snatches.

1. 40/30 or 50%
2. 55/40 60%
3. 70/50 or 70%
4. 85/65 or 80%

Tempauksiin tulisi jäädä vähintään 1:30 min aikaa. Tulos on yhteenlaksetut tempaukset.

(Treeni-idea Mikko Aronpäältä, IG: finnish_strong_training.)