Tabata this:
Squats
Push-ups

For each Movement 20 sec. work followed by 10 sec. rest for 4 min.
You need 8 Minutes for the complete Workout.

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

9 x Deadlift (50% of snatch 1RM)
6 x Snatch (same weight as DL)
3 x OHS )same weight as DL)

Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 high hang power snatch + 3 snatch balance
rest 30-45 sec bwn
then take 2 sets for warm up sets for squat snatches before hitting workout sets

REST DAY / OPEN GYM

voimistelua

EMOM for 14:
Even: 8 Overhead Squats 135/95#
Odd: 12 Box Jump overs 24/20″

Saturday

Etukyykky

Muscle up tekniikkaa