Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
400m Run Easy
400m Run Faster

Built up - RPE 8

7 x every 3 min
3 pos. snatch

high hang, knee, start

( to squat )

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Develop control of the bar path through all pulling positions
Build consistent timing and acceleration
RPE 7–8, Challenging, but clean and repeatable
Coach tip:
Keep the bar close throughout the lift
Maintain the same rhythm in every rep

EMOM x 8

4x2 hang power clean
4x1 hang power clean

• 5x15 GHD Sit-ups
• 3x15 Slow Back extensions in GHD

15min Barbell Work:

Use empty Barbell and Practice the following movements:

- Snatch Balance
- Heaving Snatch Balance
- Tall Snatch
- Squat Jerk
- Half Power Clean (receive the barbell in 90-degree angle)
- Tall Clean

• Do sets of 2-4 reps
• Rest 10-20s. Between sets
• Be fast, but focus more in balance and relaxed lifting

For time :

100 Thrusters 60/42,5kg
*OTM 5 Burpees. Start @ Burpees

TC 30

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

30min EMOM:

• 1st: Row (moderate)
• 2nd: 6-10 Handstand Push Ups (Scale to Dips/ Push-ups etc)
• 3rd: rest

E2:30 x5: (tot. 12,5min)
7 deadlift
- RIR 3-4 viimeisellä sarjalla

Try to add a bit more weight than last week with the 6s.