For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

WARM UP + TECHNIQUE 10-15min

...ohjelma tulee myöhemmin :)

1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest btw sets 2min

WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

---

FRONT SQUAT + PRESS to SPLIT JERK with HANGING WEIGHT *etukyykyn pohjassa 3s paussi, nouse ja askella saksiin etu-taka rytmi, tasapaino molemmille jaloille yhtä paljon, lantio pysyy tangon alla ja sitten punnerra tanko suorille käsille, pito ja tee 2x molemmille puolille (2+2)
2-3x[3+4]@light weight, rest btw sets 2min

---

FLOATING HALTING SNATCH DEADLIFT + SNATCH from BELOW KNEE
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+2]@light / up to 55-65% sn-%, rest btw set 2min

---

FLOATING HALTING CLEAN DEADLIFT + CLEAN from BELOW KNEE + SPLIT JERK *jerk both side 1+1
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+2+2]@light / up to 50-60% jerk-%, rest btw set 2min

---

FRONT SQUAT + BACK SQUAT
3+3@up to RPE8 *could do more 2-3 reps / up to 75% jerk-%, rest btw sets 2min

---

CLEAN LIFT OFF
3x5@RPE7 *could do more 3-4 reps / 70% jerk-%, rest btw set 2min

WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *sn grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

---

PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *punnerra itsesi tangon alle & valakyykyn pohjassa 3s paussi - tangon päihin kuminauhat jossa roikkuu kevyet levypainot
2-3x3@light weight, rest btw sets 2min

---

FLOATING HALTING SNATCH DEADLIFT + SNATCH from ABOVE KNEE
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+2]@light / up to 55-65% sn-%, rest btw set 2min

---

FLOATING HALTING CLEAN DEADLIFT + CLEAN from ABOVE KNEE + SPLIT JERK *jerk both side 1+1
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+2+2]@light / up to 50-60% jerk-%, rest btw set 2min

---

FRONT SQUAT + BACK SQUAT
3+3@up to RPE8 *could do more 2-3 reps / up to 70% jerk-%, rest btw sets 2min

---

SNATCH LIFT OFF
3x5@RPE7 *could do more 3-4 reps / 70% sn-%, rest btw set 2min

AMRAP 15:
6x Wall climb (YGIG)
12x KB Goblet squat (Sync)
18x Burpees (YGIG)
24x KB Swings, US (Sync)
30x V-Ups (YGIG)

-1min break in between rounds

A) 3 sets:

1000m row for time
Rest 2 mins

B) 3 x 200m @fast as possible
Rest 30s

*score: 3 x 1km row times

---

3 rounds for quality:

20 kneeling landmine twists
6+6 windmills
60s chinese plank

*rest as needed btw movements

WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

video: TALL SNATCH

video: TALL CLEAN

video: TALL SPLIT JERK

---

FRONT SQUAT + PRESS to SPLIT JERK with HANGING WEIGHT *etukyykyn pohjassa 3s paussi, nouse ja askella saksiin etu-taka rytmi, tasapaino molemmille jaloille yhtä paljon, lantio pysyy tangon alla ja sitten punnerra tanko suorille käsille, pito ja tee 2x molemmille puolille (2+2)
3-4x[3+4]@light weight, rest btw sets 2min

---

TALL SNATCH + SNATCH BALANCE + OHS
2x2x[2+2+2]@barbell, 2-3x[1+1+2]@ligth / 50% sn-%, rest btw sets 2min

---

FLOATING HALTING CLEAN DEADLIFT + CLEAN from POWER POSITION + SPLIT JERK *jerk both side 1+1
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+3+2]@light / 50-60% jerk-%, rest btw set 2min

Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.

video: FLOATING HALTING CLEAN DEADLIFT

video: CLEAN from POWER POSITION

---

FRONT SQUAT + BACK SQUAT
3+3@up to RPE7 *could do more 3-4 reps / up to 65% jerk-%, rest btw sets 2min

---

CLEAN LIFT OFF
3x5@RPE6 *could do more 4-5 reps / 60% jerk-%, rest btw set 2min

video: CLEAN LIFT OFF

Tabata: (8 x 20s on, 10s off)

1. hollow hold
2. hollow rocks

Partner workout

AMRAP 32 minutes
100/80 calories row
100 dumbbell lunge (2x22,5/15 kg)
100/80 calories bike/ski
100 american swing (24/16 kg)
100 Wall Ball@9/6kg
Max distance DB/KB farmer carry (2x22,5/15 or 2x24/16 kg)

*Switch person every 30 seconds