snatch complex

E90s

9x 1 power snatch + 3 hang snatch (70-77%)

3x5

OHS (70-80% of 1rm snatch)

Run
Warmup 10 minutes
Fast Pace 20 Minutes
Recovery 5 minutes

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3

In every 3min x 4set
16 alt. DB snatch @moderate weight
8 pull up (sc:ring row)
4/4 one arm DB thruster

Score is the best time

Run 45 - 55 Minutes @ HR Zone 3

12min 30s töitä/30s lepoa

1. tuplanaruhyppy
2. askelkyykky kp eturäkissä

2 – 3 Rounds

10 Plate squats*
5 Rope climb pull-ups
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
Build to working weight for front squat*
* Between sets, practice rope climbs
+
2 Rounds
10/7 (cal) Air bike
3 Front squats @ workout weight
1 Rope climb
– Rest 0:30 between rounds –

EMOM 60 @ HR Zone 3

1 Minute : 6 Shoulder press, AHAP
2 Minute : Row
3 Minute : 10 Toes To Bar
4 Minute : Echo Bike
5 Minute : 10 CTB
6 Minute : Single CrossOvers

21-15-9 reps of:
Thrusters (42,5kg)
Pull ups
AFAP