Snatch Warm Up
x6 / each
High Pull
Muscle Snatch
Power Snatch
OHS
Good Morning
Snatch Balance
Squat Snatch

————————

Clean & Jerk Warm Up
x6 / each
RDL (Clean Grip)
High Pull
Muscle Clean
Power Clean
FS
Squat Clean

pause

Shoulder Press
Push Press
Push Jerk
Split Jerk
Squat Clean & Split Jerk

————————

Workout
15min for quality / YGIG
2 + 2 + 2
Squat Snatch / OHS / Snatch Balance

4 Min AMRAP:
15 cal row
9 thrusters 43/30kg
Rest 3 Minutes
4 Min AMRAP:
10 burpee box jump overs
20 DB snatches 22.5/15kg
Rest 3 Minutes

Repeat this for two sets (28 minutes)

Split into two groups if needed and flip the order.

4 - 4 - 4 - 4 - 4

3 s full pause

AHAFA

Built daily heavy
6 reps (max 1-2 rep reserv)

then
4 reps @ 107% heavy 6 reps
2 + reps @ 113% heavy 6 reps
(+ = max reps, minimum 2 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

Etukyykky 3,3,3

Nousevat painot, tauot 2 min

Rinnalleveto+työntö 1,1,1,1,1

yritä onnistua kaikissa nostoissa, pienet korotukset!

4 kierrosta:

3 weighted chin-ups, heavy
5 Double DB bench presses, heavy
7 seated shoulder presses, 50-60% BW on the barbell

5 x 3 squat snatches

*all the sets with 65-70% from 1rm. No let go - no touch and go -style.

4 kertaa 3 toistoa, 90-95% C&J maksimista.

Clean pull

8 EMOM

1. 5 high clean pulls 50% C&J max
2. 5 push jerks 50% C&J max, barbell from the ground