1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, pp-%, rest btw sets 2min *up to example 50-55%

A) 8 mins to build to a heavy snatch pull + power snatch

Wod:- FT
50 Power snatch@50/35
40 Box jump overs@24/20”
40 Power snatch@55/37.5
45 Syncro Air squat
30 Power snatch@60/40
50 Syncro HRPU
20 Power snatch@65/42.5

progression:-
50 Power snatch@40/30
40 Box jump overs@24/20”
40 Power snatch@45/32.5
40 Syncro Air squat
30 Power snatch@50/35
40 Syncro HRPU
20 Power snatch@55/37.5

fitness:-
50 Power snatch@30/20
40 Box step overs@24/20”
40 Power snatch@35/22.5
35 Syncro Air squat
30 Power snatch@40/25
30 Syncro HRPU
20 Power snatch@45/27.5

EMOM 16 (50s on/10s Off)

1: Max Reps DB C&J
2: Max Reps Burpee Over DB
3: Max Cal Row
4: Rest

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row/ski + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 150 m run + max box jump step downs
From 8:00 min to 10:00 min rest

12'AMRAP
1,2,3...etc
man maker
2,4,4...etc
alt. V-ups

Engine

40min EMOM:

1) 45s Erg (ski,row,bike)
2) 8-12 DB Box Step Up
3) 40s Burpee Pull Up
4) 2-3 Rope Climb
5) Rest

Optional Accessory
Core:

4x For Quality:

• 5-10 Ab Wheel Rollout (polviltaan)
• 15-20/side Banded Russian Twist
• 30/30s Side Plank

WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *jerk grip + 5x GOOD MORNING

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

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW CLEAN PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec
2x2x[2+2+2]@barbell, 1+1+1@up to 75%, 1x2x[1+1+1]@80%, sn-%, rest btw sets 2min *example up to 55-65-65-75%

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SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, split jerk both side 1+1
2x2x[2+2+2]@barbell, 1+1+2@up to 75%, 1x2x[1+1+1]@80%, jerk-%, rest btw sets 2min *example up to 55-65-70-75%

---

FLOATING HALTING CLEAN DEADLIFT + CLEAN PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@80-85-90%, jerk-%, rest btw sets 2min

LÄMMITTELY
2 kierrosta - 60s./liike
1. Hiihto
2. Farmarikävely
3. Kyykky + soutu renkailla
4. Vaaka + polvennosto vk
5. Jalkapohjan rullaus fasciapallolla

VOIMA
3 kierrosta - kiertoharkkana
1. Kyykky + lonkan lähennys vk x 8-10/puoli
2. Pull over kp (+ jalan lasku) x 8-10
3. Lantionnosto jalat stepperillä x 8-10

KEHONHUOLTO
- lonkan ja nivusten seutu
- kylki ja lanneranka
- rintaranka

WARM UP 10min

5+5× HIP AIRPLANE

10m+10m 1-ARM OH WALKING LUNGE *plate

20× BAND PULL APARTS

5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×

--

video: HIP AIRPLANE 8:31

video: 1-LEG RDL with PELVIC ROTATION

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

---

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MUSCLE SNATCH + OHS + DROP SNATCH
2×2x 1+1+1@barbell, rest btw sets 1min

--

SNATCH + SNATCH from ABOVE KNEE
2× 1+2@barbell, 1+2@up to 70%, sn-%, rest btw sets 2min

---

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK
*tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

--

CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK *2 split jerk, split both side 1+1
2× 1+1+1@barbell, 1+1+1@up to 80%, jerk-%, rest btw sets 2min, example up to 55/65/75%

---

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

---

SNATCH PULL + SNATCH PULL from ABOVE KNEE
2× 1+5@65-70%, 2× 1+5@70-75%, sn-%, rest btw sets 2min

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video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

1) 5 first pull @50%
2)5 hang high pull @bb-40%
3) 5 snatch pull under @bb