Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Metcon

For time:
- 25 DB thruster
- 25 T2B
- 25 DB thruster
- 25 C2b

Timecap: 6 min

*2x15kg/35lbs

Accessories
(Optional)

4x For Quality:

• 10 KB Cyclist Squat
• 45-60s Spanish Squat Hold

E2mom x3 rounds:

1: 10 cal ski + 10 air squats
2: 10 cal bike erg + 10 d-db hang snatch
3: :30sec plank hold + 10 db plank pull through

** HSW Speed** – 2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

Alternate B1/B2**
**
B1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 55+% (RPE 8-9)*
18+ Push-ups**

B2. 3 Sets, rest 2:00 before B1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows***

4 rounds, set every 1:30
6 Push Presses
8 Bent over Rows

3 Rounds YGIG/round
10 Landmine half kneeling press R+L
10 Landmine row R+L

Finisher
10-5 Bicep Curls
5-10 Tricep extensions

Barbell does not touch the ground

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

Hang squat snatch, 3 sets

6 – 8 (TnG) @ 45+%1RM snatch

– Rest as needed between sets –

Intent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Note. You can do these “bolted” or without moving your feet. This can be an effective and fast style for cycling, and can help with the balance
Weight. Only go as heavy as where you can still move through the set without pausing. Start @ 45%1RM snatch, then build up from there to see how heavy you can go and still move smoothly.

Liikeparina linkkari.

Lepo 1-1,5min.

2-3 sets, 15-20 reps each:
- Lu Raises
- Prone T Arm Rotations
- KB Arnold Presses
- Prone Angels / Swimmers
- Standing Banded Ext. Rotations