3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Snatch balance

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM

Run

Option 1:

• 45-60min Z2 Run

Option 2:
8km Run (intervals)

• 2km Z2 WU Into,
• 2km @VK *90s walking rest
• 2km @VK + *90s walking rest
• 1km @Fast *90s walking rest 1km Recovery easy pace

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Skills

Metcon
👀

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM

Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2 x 10 @ 80-85%H5

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

For time

• 1 minute of wall-ball shots
• 1 minute of sumo deadlift high pulls
• 1 minute of box jumps
• 1 minute of push presses
• 1 minute of rowing calories
• Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

For time:
3 wall climb/ inch worm + 1-2 push ups
20 v-up/sit up/GHD
20 hang DB snatch
20 walking lunge steps (2xKB/DB front rack)
Rest 2min
5 wall climb/inch worm + 1-2 push ups
28 v-up/sit-up/GHD
28 hand DB snatch
28 walking lunge steps (2xKB/DB front rack)
Rest 2min
7 wall climb/inch worm + 1-2 push ups
36 v-up/sit-up/GHD
36 hang DB snatch
36 walking lunge steps (2x KB/DB front rack)