Clean and jerk

Build to 2RM

Power snatch

B1. EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 70%1RM Snatch

B2. EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 80%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 70% (B1) or 80% (B2) 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

Accessory:

3-4x
8 good morning
10+10 bulgrian split squats

Front squat

4 x 3 @ 82-86% (2 RIR), go every 3:00-4:00

Power Snatch
Build to a heavy reset triple for the day.
Rest as needed between heavier sets.

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

CONDITIONING
AMRAP 25 with a partner:
60 Russain KBS (70, 53)
30/25 Calorie Bike
120 ft. Farmer Carry (70, 53)
30/25 Calorie Row
- Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.

EXTRA CREDIT
1a) Handstand Hold: 4 x 20 seconds. No rest.
- Rx+ 20 Ft Handstand Walk
1b) Hollow Hold: 4 x 20s. Rest 60s.
- Rx +L-Sit Hold

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Week 1

Day 1

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Day 2

Front lunge x 15
Jumping lunge x 12
Jumping squat x 10
Burpee x 12
Mt climber x 15
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Week 2

Day 1

Push ups x14
Crunch x 18

Modified plank 55s
Mt climber x 18
Bicycle crunch x 14
Burpee x 12

Repeating 3 times / 30s rest each

Day 2

Front lunge x 18
Jumping lunge x 15
Jumping squat x 14
Burpee x 15
Mt climber x 18
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 15
Burpee x 12

Repeating 3 times / 30s rest each

Week 3

Day 1

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 16
Jumping squat x 16
Burpee x 15
Mt climber x 18
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 15
Crunch x 18

Modified plank 60s
Mt climber x 20
Bicycle crunch x 16
Burpee x 16

Repeating 3 times / 30s rest each

Week 4

Day 1

Push ups x 18
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 18
Jumping squat x 16
Burpee x 16
Mt climber x 20
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 20
Crunch x 18

Modified plank 70s
Mt climber x 18
Bicycle crunch x 18
Burpee x 16

Repeating 3 times / 30s rest each

2-3 min light cardio
5 cobra to downdog (pause for 3-5 sec on both positions)
5 russian baby maker strech (pause for 3-5 sec on both positions)
5+5 over the hurdles from out to in and in to outside

Lepoja/uinti