OHS 3 x 3

KB Snatch lämmittely

Clean + Hang clean
10 x 1+1 @ AHAFA
Go every 90s.
First clean starts from ground and second from hang.

Snatch

Rest 60-90sec between sets. Touch and go reps. Add loading to every set.

3 sets of 3-position Snatch (above the knee, below the knee, floor)

3 sets of 2-position snatch (below the knee, floor)

3 sets of snatch

RPE 4

1) Zercher Box Squat: 1RM. Rest 2:00

• Start by performing 3 sets of 3 adding weight each set then start your sets of 1 around 8 singles to build to the daily max.
• Use a box around parallel
• We performed a 2RM on 18th Dec
• Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Barbell Glute Bridge: 4 x 6-8, up to a heavy set.

• Squeeze glutes for a 1-2 count a top.
• Rest 90s between sets.

3 Rounds of:
10 Strict Pull-ups
20 Sumo Deadlift High Pull (24/16kg)
Run 400 Meters / Stairs / Row 500m
Rest 90s

• Score = total time including rest
• Scale pull-ups with self-assisted reps
• 20:00 Minute Cap

1) EMOM 5: 2 Squat Clean + Jerk @75% or a moderate load.

Rest 90s between EMOMs + add weight to bar

2) EMOM 3: 1 Squat Clean + Jerk @85% of 1RM.

Beginner Strength Option:
1) Front Squat + Push Press: 5 x 3 + 3. - Work to a challenging set of 3 Front Squat + 3 Push Press.
2) Work on Power cleans for reminder of time.

Hang squat clean + Squat clean + Split Jerk (~80%)

Strict/Kipping Handstand Push-ups
3 Rounds:
40% of Max Unbroken Handstand Push-ups
30% of Max Unbroken Handstand Push-ups
20% of Max Unbroken Handstand Push-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

15 Toes to Bar
12 Dumbbell/Kettlebell Reverse Lunges (50/35lbs)
9 Dumbbell/Kettlebell Clean and Jerks (50/35lbs)