POWER SNATCH

Every Other Minute on the Minute x 20:
Minutes 0, 2, 4: 5 High-Hang (Hip) Power Snatches
Minutes 6, 8, 10: 3 Mid-Hang (Top of Thigh) Power Snatches
Minutes 12, 14, 16, 18: 1 Hang (Knee) Power Snatch

Build across the sets to a heavy Hang Power Snatch for the day. No pressing out. Let your technique and positions dictate load. Focus on an aggressive vertical extension followed by an immediate redirection under the bar into a strong catch position.

Post loads to comments.
Exposure 6 of 8

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AMRAP 8 Minutes:
3, 6, 9, 12, 15, 18, 21…
Deadlifts 185/125
Pull-Ups

The Deadlifts should be on the light side of medium for you, something you could perform an unbroken set of at least 15 reps of when fresh. Scale the Pull-Ups to Jumping Pull-Ups as needed.

Post rounds, Reps, and Rx to comments.

2.5min On / 2.5min Off:
15cal Row / Ab.
12 Burpee over bar
amrap: Power clean & jerk (60/40kg)

• Go hard, but sustainable pace!
• Try to get over 6 reps with barbell
• Säcale if needed.

Lepoja

The 7even
7 rounds
7 handstand push-ups
7 thruster @60/35
7 knees to elbows
7 dead lifts @120/55
7 burpees
7 kettlebell swings @32/16
7 pull ups

Emom 20'
1st - 30-40sec Goblet Loaded Wall Sit
2nd - Row 30sec @ tough effort
3rd - 12-15 Straight Legged Sit Ups
4th - 8 Dual Bicep Curl and Press

For Time:
200 Toe Touches
100 Alternating Overhead Lunges (25/45lb bumper plate)
50 Plate Walkovers

100 Toe Touches
50 Alternating Overhead Lunges
25 Plate Walkovers

50 Toe Touches
25 Alternating Lunges
12 Plate Walkovers

*Toe touch= both feet have to be in the air simultaneously
*Lunges= Back knee has to touch the ground at the bottom and feet have to come together at the top (Place plate down to the ground when resting, don't drop it)
*Plate Walkover= both hands have to touch the ground

• Lontoon bussi
• Levypainojen kanto toiseen saliin ja takaisin

HSPU Technique

Max deficit Strict HSPU / Max Deficit Kipping HSPU

5-3-3-1-1
Add weight each set and work to your heaviest single

3 x 8 + 8