A,
Pressing Snatch Balance + Snatch Balance
(5-6 sets 2+2)

B,
Halting Snatch Deadlift + Hang Snatch Pull + Low Hang Snatch Pull + Snatch
(5-6 sets 2+1+1+1 / 0:03 pause in S.DL)

SET A | 3 rounds:
12 BB deficit reversed lunge
8+8 banded plank knee lift

SET B | 3 rounds:
8+8 1-Leg BB split stance deadlift
20-30s starfish plank hold / per side

EMOM12: 40s on / 20s off:
1) box jump over
2) KB swing to squat
3) flutter kicks

WARM UP 10min

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video: FROG STRETCH

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

--

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet
2× 1+1+3@barbell, rest btw sets 1min,
1+1+3@up to 65%, 2× 1+1+1@70%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

--

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, rest btw sets 1min,
1+1+1+1@up to 65%, 2× 1+1+1+1@70%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 75%, fs-%, rest btw sets 2-3min

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CLEAN PULL to POWER POSITION
2×4@70%, 4@75%, jerk-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

Push & Pull

A) Strict Press

A1: Build up to days heavy 2RM
A2: 2x10 @75-80% from 2RM

rest 2-3min between sets

B) Strict Pull Up

B1: Build up to days heavy 3RM
B2: 2x Max reps @bodyweight

rest 2-3min between sets

Metcon

8rds For Time:

• 200m Run
• 5 C&J @70kg

Accessories

A) 3-4x:

• 10-15 Lu Raise (2x plate) rest 45s
• 15-20 Ring Push Up rest 90s

B) 3-4x:

• 1 Long set of Banded Pull Up (vihree kumppari) rest 45s
• 10-15 KB Front Raise rest 90s

5:00 BikeErg @ easy
3:00 SkiErg @ easy
+
5 Jefferson curls
10 Handstand shrugs
5 Back support slide throughs
5/side Bottom-up KB presses
10 V-ups
3-5 Rope pull-ups (alt hand on top)
+
Build to workout weight for FR lunges and STOH
* Prep GHD sit-ups (small sets) and rope climbs between sets
+
@ workout weight
3m FR walking lunge
9 GHD sit-ups
3 Shoulder to overheads
1 Rope climb
9 GHD sit-ups
3m FR walking lunge

4 rounds of:
10 Ab-wheels
15 MB over shoulders
5+5 Single hand Ring rows
15 MB slams
Rest

SKILL

10-20min skill of your choice

tee tää ennen laitetreeniä

EMOM 16 mins
a, 2-3 wall climb
b, L- hang x 20-30 sec
c, ring support hold x30 sec
d, DUAL KB Front rack carry heavy 30m

1: 8 db's cleans
2: 10/8 cal ergo
3: 10 db's thrusters
4: 10 ttb / leg raises
5: rest

AMRAP6 x 2 - rest 2 min between amraps

Buy in 200m run
rest of time:
8 wallball
6 push-ups