Snatch

A) E2MOM X5-10

Set 1: 10 Snatch @25
Set 2: 8 Snatch @35
Set 3: 6 Snatch @45
Set 4: 4 Snatch @55
Set 5: 2 Snatch @65
Set 6-10: 1 Snatch Till Days Technical Heavy

B) Snatch Pull

• 3x1 @110-120%

Strength

E4MOM X3-4 (fiiliksen mukaan rundit)

• 8/8 Front Foot Elevated Split Squat (Barbell)
• 10/10 Banded Hamstring Curl

Metcon

15min EMOM

1: 14 Cal Ski
2: 75 DU
3: 14 Cal C2 Bike
4: Max Reps: DB Snatch @50lbs
5: Rest

Optional Accessory

3-4 Rounds For Quality:

• 10-15 DB Floor Press
• 1 Set Of Wide Grip Pull Up (Banded)
• 10-15 DB Arnold Press

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.
65-75% 1RM

B,
Teams of 2 - for time:
70 Thrusters, 52/34kg
70 Box Jump Overs, 60/50cm
70 Hand Release Push-ups
Farmer Carry, 24/16kg, 70 m

Work can only be done while the partner is holding their bar in the front rack. Break up however you want but you must finish one exercise before moving onto the next.

Goal: Sub 20 min

C,
For quality:
Bottom Overhead Squat Hold, 20/15kg, 3x 30 secs
Chin Over Bar Hold, 3x 15 secs

5x
500m Run
20 Burbee

12' AMRAP
5/5 gorilla row @2x20/12kg KB
7 dbl KB swing
9 air squat

RestDay!

5 rounds for time:

8 hspu
2 rope climb
6 sandbag ground to shoulder @68kg
~40m sandbag walk (kaks kertaa matto päästä päähän)
- rest 2min between rounds-

Accessory Workout 45 minutes of :

15 Banded Lat Pull-Down
10+10 Banded Triceps Pull-Down
10 Behind Neck Press ( barbell )
20 Bicep Curls w/ DB´S ( Alternating )
20 Single Leg V-Ups
10 Reverse Flyers
10 + 10 Elevated Lunges

Snatch 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 x3

Warm-up 00:30/00:30 x 8:
1) BikeErg
2) Handstand hold
3) Air squat
4) Push-up

Every 2 mins x 5:
4-6 strict HSPU

AMRAP 25 min:
800m BikeErg (100m = 1 Rep)
6 HSPU
10 wall ball
6 pull up
2 rope climb

1 kierros = 32 rep

"Kelly"

5 Rounds For Time

400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

TC 47