Snatch

A) E75SEC X12 (4 Waves)

1: 1 Squat Snatch @75-80%
2: 1 Squat Snatch @80-85%
3: 1 Squat Snatch @85+ %

B) For Time:

10-8-6-4-2

• Snatch

10 @30kg
8 @40kg
6 @50kg
4 @60kg
2 @65kg

*200m Run Between Sets
*Powereita alussa nin pitkään ku mahollista
*jos tulee kaks pummia putkeen niin reeni loppuu

Back Squats

• 2.2 Back Squats @80%

• 2.1. Back Squats @85%

• 1.1 Back Squats @90%

• 1.1 Back Squats @90+%

*Rest 10s between clusters + 3min between sets

Accessories

4 Rounds For Quality:

• 30-45s/leg Copenhagen Plank
• 10-15 Snatch Grip BB Row
• 10-15 Banded KB Swing

*Rest as needed

Hip thrust 10-10-12 with rubber band

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.
Bench Press weights in the results.

10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 14.

2x2x35
2x2x40
2x2x46
2x1x49

2x3x88
2x2x95
1x100

For time

3 rounds

10 pullup
15 abmat situps
10 clean and jerk @60 kg

Every 3 minutes for 7 sets, complete

• 10/15-calorie Echo bike
• 10 knees-to-elbows
• 100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

Jouksu

10min kevyt

vedot 3 × 1000 m tavoite 5 km vauhti
palautus 400 m kevyt

5–10 min kevyt

4 rounds for time, pick X:

• X BMU
• X Dual KB hang snatch @ 24/16kg
• X/2 rope climbs, touch at 420cm (no jumping)
• X Dual KB hang clean & jerk @ 24/16kg