Hang squat snatch (mid tight) + squat snatch

3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B.A. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

Warm up
- 400 m run
+ 3 sets
- 10 banded good mornings
- 16 alternating goblet lunges
- 15 sit ups
A) Clean Grip Deadlift
5 x 5-7 reps @ 3111 rest 1-2 min (moderate loads focus on great positions)

B) EMOM 9
Min 1: 30 sec split squat iso hold left
Min 2: 30 sec split squat iso hold right
Min 3: 30-40 sec Front leaning rest

C) Conditioning
4 rounds for time
- 100 m run with med ball
- 12 box jump step downs
- 15 Medball sit-ups

• 18 Min AMRAP of:
Row 18/13 Kcal
MB Wall Ball (9/6Kg) 18 reps
BB Deadlifts (70/50Kg) 18 reps

4 kierrosta (ohjevideot maanantain treenin yhteydessä):
10 kyykkyhyppyä
10 mittarimatoa
10 kapeaa punnerrusta (kyynärpäät kyljissä)

Tulokseen tehtyjen kierrosten määrä!!

Basic Endurance 60 Minutes of:

Row 8 min
AMRAP 12
7 Bar MU
30 Russian Twist
6+6 DB push press

Ski 8 minute
AMRAP 12
12 C2B
Max Distance HS walk

Bike 8 minute
AMRAP 12
18 Pull up
14 Strict HSPU
7 box jump 30/24"

3 sets:
1 hang squat clean + 2 touch and go squat clean

3 sets:
1 squat clean

• 2-2-2-2-2-2-2-2-2-2 of:
BB Deadlifts
70-75% of 5 @ 9 RPE 2-2-2-2-2-2-2-2-2-2 reps
Use load of 5 @ 9 RPE of last week

For time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (52.5/35kg)
Push-ups
Calorie Row x double reps (20-18-16-14-12-10-8-6-4-2)

Rx+: 60/42.5kg + HSPU in place of Push-ups
20:00 Cap