Snatch**

A) Build Up To Days Heavy

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 45s on/1:15 Off X4:

AMRAP: Squat Snatch @50kg

Back Squat

4 Sets Of:

• 8 Reps Performed as (4 reps of 1 & a quarter BS + 4 Normal BS)

*RIR 1-2
*Rest 3min between sets

Accessory

A) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 45/45s Copenhagen Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over BB Row
• 10-15 Banded Face Pull

For time 100 rounds :

1 Burpee
2 Air Squat
3 Push-Ups
4 Reverse Lunges

Time Cap 40:00

3 rnds for time:
1000m row
75 SU
50 KB swing @16kg
25 burpee

Run 400m
2+2 single arm devils presses
8-10 db squats

Score: total work time

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Deadlift + Seal Row Supersets

For Quality:

• 12-10-8-6 Deadlift

-rest 60s-

• 14-12-10-8 Chest Supported Seal Row

-rest 90s-

36 minuutin peruskestävyysharjoitus

Lämmittely:
1,5 min hiihto
1,5 min soutu
1,5 min pyörä

Sitten:
8+8 maailman paras venytys
10 pupuhyppelyt (syväkyykyssä, kädet lattiaan jalkojen väliin ja etupuolelle ja hypähdys käsien varassa eteenpäin)
15m+15m karhukävely eteen- ja taaksepäin

Harjoitus:
Peruskestävyys, 60–75%/HR max

6x6min ergo, 1min lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

Takakyykky
3x5 120kg 3x4 122,5kg 3x1 140kg-137,5kg-137,5kgX 3x3 125kg
3x5 110kg

1 jalan sjmv
3x6 45kg 3x5 50kg 3x4 55kg 3x3 60kg
3x6 40kg

Penkki
3x5 55kg 3x4 60kg 3x3 2x65kg 1x62,5kg 3x1 67,5-70X-67,5kg
3x5 2x57,5 1x60kg

Ylätalja
3x6 69kg 3x6 65kg 3x5 70kg3x5 70kg
3x6 huuma 57+2,5kg

Pystäri
3x5 40kg 3x5 42,5kg 3x4 47kg 3x3 48kg
3x5

2-3 rounds @ steady pace

5 Windmills e/side
5:00 Assault bike
5/side Single-arm ring row
5:00 SkiErg
5 e/side Curtsy to half-shoot
5:00 Row
5 Jefferson curls – KB or empty barbell