Build to a heavy hang snatch
*no more than 3 misses

Snatch high pulls
3 @ 100% of 1RM snatch
3 @ 105% of 1RM snatch
2 x 3 @ 110% of 1RM snatch

Tempo front squats - 6 seconds on the way down, controlled on the way up
4 x 3 @ 55% of 1RM front squat

Accessories
4 rounds:
25metre sandbag walk
25metre farmers carry @ 32/24

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

Every 3min

Workout

12 min AMRAP
(in teams of 3 or 1:2 work to rest)

3 bodyweight power clean
30 sec max cal ski

WARM UP
10-15 Cardio warm up.
Do 20min jog or bike ride to get heart rate up.

STRENGTH/SKILL
4x15 banded hamstring curls. Use rubber band. You are in pronated position on the ground and loop a band arround the ankles. Try to feel a good squeeze when contracting. you can do two legs at same time or one leg at a time. Good idea to switch every set.

After every set do 20 single leg glute bridges per leg.

WORKOUT
Emom10 min
1. 6-8 devils presses
2. 20 russian twist

COOL DOWN
5-10min foam rolling whole body. Calm breathing.

Every 5:00 x 5 Rounds:
8 Alternating Dumbbell Power snatch
8m Single DB Overhead Walking Lunges
8 Lateral Burpees over Dumbbell
8m Single DB Overhead Walking Lunge
8 Alternating Dumbbell Power Clean & jerk

Rx: DB 30/20kg

• Painon tulisi olla hieman haastava, mutta sellainen, että kykenet käsittelemään painoa hyvällä tekniikalla ilman sen suurempia taukoja.
• Hitain kierrosaika on tuloksesi.

Deadlift

5 x 5, Build in weight each set.

Send off 3:00

2 rds:
1min. Row/Bike
12 Lunges
6 Push ups

2 rds:
6-8 DB snatch
6-8 OH Walking lunges
6-8 Burpees
6-8 Clean & jerk

• Mobility...

Deload cycle