5 sets
Power Snatch + hang power Snatch + high hang squat snatch

70-72,5% 1RM snatch

rest 90 sec between

5 Rounds x Every 4:00

7 Strict Pull-Ups
4 Strict HSPU

Goal is make Both movements Unbroken sets. Modified as needed.

Every 2:30 min x 5 (find challenging weight)
5 DB split jerk (vasen käsi ylös + oikea jalka eteen)
5 DB split jerk (oikea käsi ylös + vasen jalka eteen)

DELOAD WEEK

A) Every 4min for 3 rounds
4 tempo back squat (4020) @60-70% 1RM
10-12 seated alternating DB shoulder press (OH start)

B) In 5min
Find max. unbroken set of double unders
(or practice DU:s for 5min)

5 kierrosta

15 maljakyykky
30 kahvakuulaswingi silmien tasolle

Aikaraja 12min

E2MOM
8 sets of jerks
- start with triples and doubles
- find your heavy single of the day in the last few sets

For time:

30 deadlift 70/50kg
400m run
60 cal erg
400m run
30 deadlift

Snatch complex
Every 1.30min x 6
1 Snatch high pull + 1 Power snatch + 2 High hang squat snatch

Huom!
Kaikki sarjat keskittyen tekniikkaan joten painot sen mukaan.

AMRAP 5

4-5-6-7-8...ect
Shuttle Run w/KB
10 Kettlebell Swing 24/16kg

For time :

100 Calories Row
50 Hang Power Snatch 42,5/30kg
30 Pull-Ups

Split reps as you like