Partner Workout
AMRAP 20 mins (Split reps evenly )
20 cal row
20 USA swing @24/16kg
20 partner wall ball sit up@9/6kg
20 ring push up
20/20 - 40/40 - 60/60 … Double under

Rest 3 mins

AMRAP 10 mins ( Relay)
10 goblet squat
10 kipping Pull up
10 up down to target

Partner A Completes a full round Then swich!

45 minutes with partner of :

1000m Row
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

12min AMRAP:
2+2 TGU
40m KB OH carry
5 Man makers
40m Farmer's carry
10 MB over shoulders
40m MB Bear hug carry

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats

• 200/250-meter row

• ♀ 95 lb

• ♂ 135 lb

EMOM 12 (0:40/0:20)

1) Sled push
2) Farmer’s carry
3) Rest

– Choose challenging weights that still allow you to keep working for the whole 40-second work window each time

This weeks focus is heavy snatch, on session 2 of this week we will build up to 95% of 1RM snatch

Day 1 this week is clean & jerk technique focused with our tall jerk as a primer before we move onto the complex, see below;

Tall jerk
4 x 3 @ 60% of 1RM clean & jerk

Power clean, clean & jerk complex
1 @ 60% of 1RM clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
Build to a heavy 5RM
then complete 2 drop sets of 5 @ 90% of heaviest 5 achieved

Optional accessories
3 x 10 dumbbell Arnie press
3 x 10 supinated grip pull up (banded if needed)
3 x 100ft D-Ball carry

Hip thrust

3 x 12 @ RPE 7 (3 RIR), rest 2:00-3:00 between sets

Big focus on snatch today, snatch high pulls to start to ensure we are hitting maximal extension

Snatch high pulls
4 x 3 @ 100% of 1RM snatch

Snatch
Build up to 60% with 3s and 2s then
1 @ 60%
1 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Tempo front squat (3 sec on the way down, 1 sec pause in the bottom and controlled on the way up)
5 x 3 @ 60% of 1RM front squat

Push press
3 x 3 @ 70%

Optional accessories
3 x 20 GHD sit ups
3 x 20 prone hamstring curl
3 x 20 front rack walking lunges

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

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

3x TALL SNATCH + 3x TALL CLEAN + 3x SPLIT JERK RYTHM DIPS *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot -- lift off = veto polvelle

*SNATCH COMPLEX ->
DIP SNATCH + SNATCH BALANCE + OHS
SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot -- lift off = veto polvelle

*JERK COMPLEX ->
DIP CLEAN + 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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video: SPLIT JERK RYTHM DIPS

video: DIP CLEAN

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TALL MUSCLE SNATCH
3x4@barbell - ~25-30% sn-%, rest btw sets 2min

DIP MUSCLE SNATCH + GOOD MORNING - DROP SNATCH *sama liike kuin tekniikassa
3-4x[2+2]@25-40% sn-%, rest btw sets 2min

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TALL MUSCLE CLEAN
3x4@barbell - ~25-30% jerk-%, rest btw sets 2min

DIP MUSCLE CLEAN + PUSH PRESS + GOOD MORNING - SPLIT JERK *sama liike kuin edellä tempausotteella, mutta nyt työntö saksiin heti hyvää huomenen perään
3-4x[2+1+2]@25-40% jerk-%, rest btw sets 2min

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POWER CLEAN + FRONT SQUAT + REBOUND SPLIT JERK *split jerk both side 2+2
3-4x[1+2+4]@40-50% jerk-%, rest btw sets 2min

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RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE8 *could do 2-3 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: DIP MUSCLE SNATCH

video: GOOD MORNING

video: DROP SNATCH

TALL MUSCLE CLEAN

video: DIP MUSCLE CLEAN

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW