Find your 1RM for day by 4 attempts

Press 2x3
Push Press 3x3
Weighted Pull up 5x1
Superset

Weightlifting - Snatch balance

Skill (quality, load)

Build up to a heavy single snatch balance that moves well.

*Use this as an opportunity to get a lot of good reps in instead of going as heavy as possible.

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos from gym library if needed.

1) 5+5 KB Lunge Snatch
2) 10m Dragon Walk
3) 1-2 Rope Climb (legless and straddle if possible)
4) 3-6 Rower Pike Push-Up or Pike Push-Up
5) 15-30 Scapula Push-Up

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

AMRAP 6

7 Hang Snatch 45/30kg
30 Du´s

Snatch Pull

3x3@100%
3x2@110-120%

Muscle Snatch + Split Jerk behind neck (snatch grip) + OHS

4 x (1+2+1)@Light weight (30-40%) Every 1:00

4 x (1+2+1)@Moderate weight (50-60%) Every 1:30

2 x (1+2+1)@Heavy weight (60-70%) Every 1:45

C&J 2 reps x 5 sets

Set 1: V2

Set 2: V1

Set 3: V1

Set 4: V*

Set 5: V*

rest 2 min between the sets

-ei tartte olla tng voi pudottaa välissä

6x3 Tempo Front Squat @ 55-65%

31X0

Btw sets. 3 High Box Jumps.

SO 2:30

4-5 Rounds for quality
10/10 dB bent over row
15 straight arm banded pull downs
10 skull crushers
15 push ups