EMOM16:

1. Muscle snatches x 10 reps
2. Rest
3. Sumo deadlift x 6 reps (heavy load)
4. Rest

1 Set:
Max Unbroken Strict Handstand Push-Ups

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump

WU
3rds
10x air squat
12x plank shoulder tap
10x lunge

Miten meni, mitä teit?

3 rounds for quality
1. BB row 15 reps
2. BB hams 15 reps
3. Muscle up 4-8

WARM UP + TECHNIQUE 10-15min

---

SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
3[1+2+1]@50% sn-% pal 2min

SNATCH from POWER POSITION + SNATCH BELOW KNEE
2[1+2]@60-70%, 3[1+2]@73-77% pal 2min

---

POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+1]@50-60%, 3[1+1+1]@65-67% jerk-% pal 2min

---

3-POSITION SNATCH PULL
*2cm off the floor + knee + power position
3x2[1+1+1]@+5kg today best snacth, pal 2min

A,
3 High Hang Power Clean + 1 Split Jerk, pick load

Every 2 mins for 10 mins.

5x(3+1)

B,
For quality:
Sprinter Stretch, L 1:30/R 1:30
3x6 Eccentric Good Mornings, pick load
3x8 Tempo Back Squats, pick load
Dead Hang, 1 min
Roll/Smash Upper Back + Lats, L 1:30/R 1:30
3x6 Eccentric Ring Rows
3x8 Tempo Dumbbell Bench Press, pick load

Eccentric Good Mornings- 6 secs lowering, RPE 5 out of 10
Tempo Back Squats- 3 secs down + 3 secs up, RPE 6 out of 10
Eccentric Ring Rows- 6 secs lowering, RPE 5 out of 10
Tempo Dumbbell Bench Press- 3 secs down + 3 secs up, RPE 6 out of 10