Snatch

A) E3MOM x 5-6

• 1 Hang Snatch + 2 OHS

B) Snatch Pull

• 4x2 @110 % (1s pause above knee)

B) 1:30 on/1:30 Off X4

Buy In: 12 Cal Echo
+ AMRAP: Snatch @70% of 1RM

Back Squat

4 Sets Of:

• 5 Reps Performed as (3 reps of 1 & a quarter BS + 2 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 20m Backwards Sled Drag *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 60s Chinese Plank
• 10-15/leg Banded Hip Abduction

Amrap 4min/rest 3min
Alternate between a) and b)

a)
6 burpee box jump over
6 double Kb thrusters 24/16

b)
12 T2b
12 cal row

10 minuuttia hölkkää
10 minuuttia juoksua
10 minuuttia kävelyä

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH
2x3@barbell, 3@up to 65-70% sn-%, rest btw sets 2min, *example up to 55-60-65-70%

---

CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 60-65%, 2x2x[1+1]@65-70% jerk-%, rest btw sets 2min, *example up to 55-60-65%

---

SNATCH PULL *full foot
2-3x3@75%, sn-%, rest btw sets 2min

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH
2x3@barbell, 3@up to 75% sn-%, rest btw sets 2min, *example up to 55-65-70-75%

---

CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 70%, 2x2x[1+1]@75% jerk-%, rest btw sets 2min, *example up to 55-65-70%

---

CLEAN PULL *full foot
2-3x3@80%, jerk-%, rest btw sets 2min

RX
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-bars

Then,

On a 5:00 clock:
Find a 1-rep-max clean

INTERMEDIATE
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises

Then,

On a 5:00 clock:
Find a 1-rep-max clean

BEGINNER
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-ups

Then,

On a 5:00 clock:
Find a 1-rep-max clean

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

--

TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

---

SNATCH
2x3@barbell, 3@up to 80% sn-%, rest btw sets 2min, *example up to 55-65-70-75%

---

CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 75%, 2x2x[1+1]@80% jerk-%, rest btw sets 2min, *example up to 55-65-70-75%

---

SNATCH PULL *full foot
2@85-90%, sn-%, rest btw sets 2min

Alternate A1 / A2

A1. Strict press

H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

Rest 1:00 before A2

A2. Pendlay row – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

For reps

• 1 minute of double-unders
• 1 minute of alternating single-leg squats
• 1 minute of hang clean and jerks
• 2 minutes of double-unders
• 2 minutes of alternating single-leg squats
• 2 minutes of hang clean and jerks
• 3 minutes of double-unders
• 3 minutes of alternating single-leg squats
• 3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

SET A | 3 rounds:
12 BB deficit reversed lunge
4-6 hanging leg raise / per side

SET B | 3 rounds:
8-10 BB good morning
20-30s copenhagen plank hold / per side

AMRAP10: (Ygig)
8 DKB deadlift
30s wallsquat hold (synchro)
8 KB squat
30s Mountain climber (synchro)