WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH from KNEE + OHS
2+2+2@barbell, 3-4× 3+2+4@72-78%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×4@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6@85%, bs-%, rest btw sets 2-3min

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video: SNATCH PULL to HIP

video: SNATCH from KNEE 0:20

Alternate A1/A2

A1. Strict press – 3 x 3 @ 80+%, rest 1:30-2:00 before A2

A2. Strict pull up – 3 x 3 @ RPE 8 / 2 RIR, rest 2:00 before A1

AF WEEK 25, Day 3

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

Feel the burn!

40 m lunges
80 m farmer’s carry
800 m run
15 kb goblet squats
20 burpee broad jumps

90 sec rest

4 rounds

Pudotussarja 1-2:

• Ranskalainenpunnerrus 10x isommalla painolla + pienemmällä loppuun mitä tulee
• Vipunostot 10x isomalla painolla + pienemmällä loppuun mitä tulee

2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
5 Rope climb pull-ups
+
Build to workout weight for SB cleans/squats
* Practice few sets of other movements between sets
+
@ workout weight
8/6 (cal) Air bike
2 Wall walks
3 SB cleans
8/6 (cal) SkiErg
4 Burpee box jump overs
1 Rope climb

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
5 Rope climb pull-ups
+
Build to workout weight for SB cleans/squats
* Practice few sets of other movements between sets
+
@ workout weight
8/6 (cal) Air bike
2 Wall walks
3 SB cleans
8/6 (cal) SkiErg
4 Burpee box jump overs
1 Rope climb

Cluster (Squat clean+thruster)
4x5
Light, technical weight

4 rounds
You go, I go
3 Squat Cleans
3 Push Presses
3 Clusters
3 Bar over burpees

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 4-6 (0:40 work / 0:20 transition) @ increasing pace
1) BikeErg
2) Run