Snatch

A) Build Up To Days Heavy

• 2 Power Snatch From Blocks (Above Knee)

B) Squat Snatch

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x1 @115-120%

Metcon

3 Sets:

• 20 GHD
• 10 Bar Over Burpee
• 10/20/30 Power Snatch @50kg, 40kg, 30kg

Rest 1:1

Accessories

A) 3-4x Superset

• 6/6 Front Foot Elevated Split Squat (2xDB)
• 45/45s Copenhagen Plank

KOKEILUHARJOITUS, MITEN TÄMÄ NÄKYY JA MISSÄ VAIHEESSA

Even: 5 thrusters @AHAP
Odd: 15 sit-ups

shoulder & Th mobility

superset, 5x
3/3 half TGU
5/5 plank pos. birddog

triset, 4x

5/5 clamshell
8/8 one legged glute bridge
3/3 cossack squat

KB windmill 3x5/5

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo

8:00 FTP20 Test
9:00 FTP20 Test

16:00 FTP20 Test
17:00 FTP20 Test
18:00 FTP20 Test

EMOM10:

2 Squat clean

AF, WEEK 46, Day 2

CORE (optional)

2-3 rounds, go by feel, and rest as needed between sets.

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and Controlled Hanging Leg Lift

Overall RPE 4

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

3-4 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold