Snatch

A) Build to days heavy: 1 Power snatch + 1 OHS

B) EMOM X6

• 1 Power Snatch @90% from 1RM

C) Snatch Pull

• 3x1 @110-120% *rest 2min between

Back Squat

• 1x6 @70-75%
• 2x4 @75-80%
• 1x max reps @1.5x bodyweight

Accessories

A) 3 Sets Of:

• 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
• 10 DB Crush Press *rest as needed

B) 3 Sets Of:

• 10 DB Romanian DL *rest 90s
• 10-15 Ring Push Up *rest as needed

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SN BALANCE
4[1+1]@up to light weight, pal 2min

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SNATCH HIGH PULL + SNATCH BELOW KNEE *high pull full foot
6[1+1]@up to moderate weight, pal 2min

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

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

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3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

10 rounds, each for time of
Swim 50 yards
Rest 1 minute

OR

10 rounds, each for time of
200-m sprint
Rest 1 minute

8min EMOM

4-8 LOW Ring Muscle ups

-use bands

Build to a Heavy Set of 8

1A) Hand stand 5x36s
1B) shrimp squat 5x12 alternating

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

1) takakyykky 6x6x70%+5kg
2a)Korkea boxi hyppy lähtö istuen 3x6
2 min lepo
2b) kelkan työntö 3x20m
2c) takareiden koukistus maaten.

8 x 20s on, 10s off (vuorottele liikkeitä 1 & 2)

1. side plank hold (right)
2. side plank hold (left)

Parner wod

A,
Complete 4 rounds/ person
Partner A : 15/12 cal row
Partner B :
6 double DB thruster @15/10kg
8 V up
24 double under

Change when each of them are done !
Timecap : 12 mins

B,
Complete 4 rounds/ person
Partner A : 15/12 cal row
Partner B :
12 USA swing @24/16kg
12 Goblet squat @24/16kg

Change when each of them are done !
Timecap : 12 mins

C,
For time
100 cal row
100 box jump @60/50cm
Complete in any order ! Split as You wish!
Timecap : 8 mins