AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (115/85)

KILOS
First Bar: 35/25
Second Bar: 42,5/30
Third Bar: 50/40

Run 400m

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

PRONE Behind The Neck BANDED PRESS

video: BRIDGE PULLOVER

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@30% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 3x[1+2+1]@60% sn-%, rest btw sets 2min *example of rise 50-55%

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TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK jerk both side 2+2, 3 dips + 1 jerk - same speed an usually *Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
3x[2+2+4]@30% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 3x[1+2+1+1]@60 jerk-% , rest btw sets 2min *example of rise 50-55%

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RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE8 *could do 2-3 more reps, rest btw sets 2min

For total time

4 Rounds of
8 Snatches* @ 52.5/35kg
12 Burpee box jump-overs, 24/20″

Then, rest 3:00 before continuing with:

4 Rounds of
8 Thrusters @ 52.5/35kg
12 Bar-facing burpees

• Snatches can be done as power, split or squat snatches

Target time. < 16:00 (w/ break)

Snatch

Amrap 4min/rest 3min
Alternate between a) and b)

a)
6 burpee box jump over
6 double Kb thrusters 24/16

b)
12 T2b
12 cal row

Obliques: EMOM for 3 rounds
1) AMRAP 5+5 Pallof presses
2) Side to side MB slams
3) Rest
4) Landmine twists
5) Weighted plank hold
6) Rest

2-3sets:

10+10 Db row
10+10 Db seated press
10 Db cyclist squat ( slow tempo negative)

For time

• 50 double-unders
• 50 ring dips
• 50 double-unders
• 50 dumbbell box step-ups
• 50 double-unders
• 50 burpees
• 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

LÄMMITTELY
n. 1 min / liike
1. AKK - lankku - negatiivinen punnerrus - kobra
2. Skorpionikierrot
3. Liskokierto
4. Seinäkyykky
5. Ylivienti kuminauhalla

VOIMA
3 x 12 takakyykky
3 x 8/käsi yhden käden kulmasoutu

AMRAP 8min
6 kcal laite
12 x vuorikiipeilijä
12 x levypainotempaus