EMOM3 x 5

Power Clean 4-4-4-4-4

60%

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + SN BALANCE
4[1+1+1]@light weight pal 2min

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PUSH PRESS + SPLIT JERK *rack
5[1+1]@up to medium weight pal 2min

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[2+2+2]@bb pal 1-2min

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POWER CLEAN + CLEAN + SPLIT JERK
4[1+1+1]@up to moderate weight pal 2min

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3-POSITION PAUSE SNATCH PULL *pause floor 2cm + knee + power position
3[2+1]@+5kg today best snatch pal 2min

A: BTN push jerk + push jerk from rack 8x1+1, focus on technique, not weight

B: power clean + push jerk 2+1; 1+2 x5 set @75% of c&j max

A,
2 Position Pause Power Snatch + 2 Position Pause Squat Snatch
(5-6 sets 1+1)

B, Complex:
Power Snatch with Slow Eccentric + Squat Snatch
(5-6 sets 1+1)

A)
6 complexes / side – 1’ rest between rounds
Single arm complex
1 clean and press
1 bottom up clean and press
1 cluster
1 snatch
@moderate weight

B)
4 rounds
20 double KB swing
5 double KB clean
max rep double KB shoulder to overhead
2’ rest

For time

Uinti n.600m
Pyöräily 18km
Juoksu 4.8km

For time with pair:

80 x Air Squat
60 x Push Up Hand Release
40 x T2B
20 x Burpee
10 x Wall climb ( peruuta seinälle jaloilla )

Toistomäärät puoliksi parin kanssa.

WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *sn grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

video: TALL SNATCH

video: TALL CLEAN

video: TALL SPLIT JERK

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PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *punnerra itsesi tangon alle & valakyykyn pohjassa 3s paussi - tangon päihin kuminauhat jossa roikkuu kevyet levypainot
3-4x3@light weight, rest btw sets 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH from POWER POSITION
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+3]@light / 50-60% sn-%, rest btw set 2min

Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.

video: FLOATING HALTING SNATCH DEADLIFT

video: SNATCH from POWER POSITION

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TALL CLEAN + POWER JERK + SPLIT JERK *split both side 1+1
2x2x[1+1+2]@barbell, 2x[1+1+2]@ligth / 50% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+3@up to RPE6 *could do more 4-5 reps / up to 60%, rest btw sets 2min

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SNATCH LIFT OFF
3x5@RPE6 *could do more 4-5 reps / 60% sn-%, rest btw set 2min

video: SNATCH LIFT OFF

3xe3m:
12 BB hip thrust @ RIR 1

4-4-4-2-2, climbing heavy

Go every 3:00