1) snatch pull + muscle snatch + power snatch + ohs: 3x2+2+2+2
2) snatch + ohs: 8x1+1
3) snatch pull: 4x3
4) ohs heiluvilla painoilla: 4x5

EMOM 30

1 Minute : 10 Back Squats @ 50% BW
2 Minute : 40 single unders
3 Minute : 7 Dual DB Deadlift
4 Minute : 10 Push-Ups
5 Minute : Rest

ACCESSORY

3 rounds:
10-15 ring push ups
15 db lateral raises
- 1min rest between rounds

• kässäripunnerruksiin apuliikkeitä 😊

E4MOM x 6

a) 15 DB bench press
Remaining time echo bike

b) 15 feet elevated ring rows
Remaining time row

Treeni 2
Warm Up
2 rounds
1:30 cardio
20 band pull aparts
10+10 single leg RDL
10 db snatch
10 ring row

Strenght
Deadlift 3x8 reps @moderate heavyish, building in weights
Chin ups 3x8 reps @moderate heavyish 2+ reps RIR
rest 2-3 min bwn sets

Accessory Work
3 rounds
12 weighted box step ups
12+12 single arm db row
alt time full round with partner
3x20-30 russian twits + 10-20 alt leg v-ups
rest as needed

For time
10 RNDS

5 Clean & jerk 70/50kg
10 cal echo bike

6 km row

5 @60%
3 sets of 5 @70%

For Time:
Row 3000/2400m
DU's 300
Run 3000m

Option 2.

Run/Row/Bike/Ski
45-75min.
Easy aerobic pace.

10 @60%
8 @70%
6 @75%
4 @ 80%