5 Sets of :

Hang Power Clean + Power Clean + 2 x Push Jerks @ 65 - 70%

pystypunnerrus 8 x 4

5 Rounds x AMRAP 3:
60 Double Unders (SU)
20 Jumping Lunges
Max Rounds of Single Dumbbell "Macho Man" (Kettlebell)

Rest 1 Minute Between Rounds

Single Dumbbell "Macho Man" (3 Reps Each Side)
1 Round of Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
20/15 Cal Row
15 DB Thrusters 22.5/15kg
Max bar over burpees
B.
100 Double Unders (1:20 max time)
15 Pull ups
DB snatch 22.5kg/15kg

Alternate hands on the DB.
Score is burpees + snatches
Scale double unders to ~1:20 of skipping. Singles 250

WU: Empty bar
2x(3 muscle snatch+2 hang muscle snatch+5 behind neck press)
2x(snatch+2 hang squat snatch+3 santch balance+ 3 behind a neck press at the bottom position)

E1,5MOM’9
Build Snatch up to 85-95%

Aloita alhaisemmasta prosentista ja kasvata joka treenikerta tähdättyä painoa 2,5%.

3x5 80% Emomin korkeimmasta nostosta
3x3 85% Emomin korkeimmasta nostosta
3x1 95% Emomin korkeimmasta nostosta

EMOM 16
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)
3. 8-10 + 8-10 one arm KB row
4. 14-20 plank shoulder taps

Wodii

Snatch balance
2 @ 60% of 1RM snatch balance
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%

Back squat
Build to a heavy 3RM then 2 drop sets
2 x 3 @ 90% of above

Snatch panda pulls
3 x 4 @ 85% snatch

Strict press
5 x 5 @ as heavy as possible

Optional accessories
21-15-9
Bench @ 7RPE
DBL DB Push press
1 min plank hold in between