Snatch

A) WU SETS X3:

• 5 Snatch DL
• 5 Hang Muscle Snatch
• 5 Snatch Balance

-rest 30s-

• 3-5 High Box Jump

B) E90SEC X5:

• 3 Hang Power Snatch

Set 1: @65%
2: @67.5%
3: @70%
4: @72.5%
5: @75%

C) E2MOM X5:

• Power Snatch 1.1.1

Set 1: 72.5%
2: @75%
3: @77.5%
4: @80%
5: @82.5%

ISABEL

For Time:

• 30 Snatch @50kg

*Tee Poweri ykkösiä koko setti. Tasanen vauhti.

Back Squat

E3MOM X6:

• 3 Back Squat

*Nosta painoa kahen setin välein. Kaks vikaa taas raskaita, kuitenkin 1-2 RIR.

Accessory
Posterior

A) 3-4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30-45s Chinese Plank *Rest as needed

B) 3-4x For Quality:

• 15/15 Single Arm Banded Pull Apart
• 10/10 DB Row

10 Rounds, E1:00-1:30

5 Hang squat snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.
Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Tulokset
Clean
60;80;90;95;95;100 fail

FS
80;90;110;120;130;130

For time

• 10 deadlifts
• 10 hang squat cleans
• 20 strict ring dips
• 8 deadlifts
• 8 hang squat cleans
• 16 strict ring dips
• 6 deadlifts
• 6 hang squat cleans
• 12 strict ring dips
• 4 deadlifts
• 4 hang squat cleans
• 8 strict ring dips
• 2 deadlifts
• 2 hang squat cleans
• 4 strict ring dips

[ Enhanced Coaching Cues Focus on quick elbows and full hip extension during hang squat cleans. ]

Female 145-lb barbell

Male 205-lb barbell

EMOM4
1 clean
1 clean bk
1 clean ak
1 tall clean
1 front sq
1 jerk

C&J

Heavy singles
10*1 c&j

Heavy Jerks
5*2

30-20-10 reps for time:
• Front Squats 75/55#
• Burpees Lateral Over Bar
• Front Rack Walking Lunges 75/55#
• Push-ups
• Sumo Deadlift High Pulls 75/55#
• AbMat Sit-ups
• Shoulder-to-Overheads 75/55#
Finish each round with:
• 500 m Row
Goal: 25 min.

8 min E2MOM:
• 8-6-4-2 Shoulder press
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM.

1000 m Ski erg
50 wall balls (14/20lbs)
400 m run
30 DB snatches (15/22,5kg)
500 m row
30 box step over (15/22,5kg)
400 m run
30 m burpee broad jump

A) EMOM 15’
1: 15 Russian swing @heavy
2: 5 Z-press (left + right + both= 1rep)
3: 14 KB pull through

B) 3’ on/ 1’ off - 5 round
Buy in:
4 rounds of ‘Macho Man’ with double KBs
3 (dead) power clean
3 Front Squat
3 Jerks
In the remaining time AMRAP Alt. V-ups