Power snacth+Hang squat snatch 4sets
Squat snatch+3OHS 4sets
Snatch pull 5x3

@Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull
2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-Up

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

Rope pulls

Over the rig + weights
On the floor with tire + weights

Warm Up
3 Rounds
Agility Course

Lift
Front Squat
3-3-3-3-3-3
Increase weight each set

Workout
AMRAP in 8 min:
5 Shoulder To Overhead (95/65)
5 Purbees (Nurpee + Air Squat)
5 Box Jump Overs (24/20)

Advanced: (135/95)

For Time :
► 20 Cal Row
► 15 Thrusters
► 20 Cal Row
► 15 Overhead Squat
► 20 Cal Row
► 15 Russian Kettlebell
► 20 Cal Row
► 15 Pull Ups
► 20 Cal Row
► 15 Pull Ups
► 20 Cal Row
► 15 Russian Kettlebell
► 20 Cal Row
► 15 Overhead Squat
► 20 Cal Row
► 15 Thrusters
► 20 Cal Row

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Strict Handstand Push-Ups
Run 400 Meters

These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

PK 2/9
Pench press narrow grip
10×3 @ 90
Vinopenkki
4x12 db @ 20 kg

50-40-30-20-10

DU
Sit up

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

--

TECHNIQUE
10x RDL *jerk grip + 5x THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

---

---

SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 2x1x[1+1+1]@75%, sn-%, rest btw sets 2min

---

CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 70%, 2x1x[1+1+2]@75%, jerk-%, rest btw sets 2min

---

FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3+2@75%, 2x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-70%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

---

SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *jerk-grip, viimeisin kuorma työnnössä
10x WEIGHTED SIT-UPS *DB niskassa jalkaterät lukittuna
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

10 Rounds For Time :
► 06 Power Clean
► 30 Double Unders