A: Snatch pull 110% of snatch 5x5
B: Snatch technque snatch from turnover height
C: Squat snatch with slow motion snatch pull

Squat Clean
3r3s
@70%
- tng
- rest as needed

8x20sec on and 30 sec off

3 rounds
10/8 cal bike or row
10 single leg deadlift with KB
10 good mornings

Speed Deadlifts
EMOM x 8
8 reps @ 45-50% 1RM

Voima:
OTM 10min
Odd: Lunge
Even:Pike Push

Metcon:
2 x AMRAP 7min (rest 2 min between sets)
Wall Ball - 6reps
Box jump - 6reps
Ring row - 6reps
Sit up - 6reps

Burpee - 6reps
Kb press - 6+6reps
Gobblet Squat - 6reps
Hang - max reps

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up&down dog

• 60s. Scale w/ stretch

• 2-3x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind Beck
  6 OHS

• Mobility...

REST DAY

EMOM x 8 MINUTES
MIN 1 - :45 Foam Roll Lats and/or Hamstrings
MIN 2 - 10/10 Seated Single Leg Lifts

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit

Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck

C&J:

2+1 @70%
2+1 @75%
2+1 @80%
2 x 2+1 @85%
of 1RM

*Barbell transition and body angles on the first and second pull.

*Catching the barbell in full squat.

*20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.