Snatch Complex
6 x every 3 min

Power Snatch
Snatch Balance
Hang power snatch

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Goal & Intensity
-Develop overhead stability and explosive power in the snatch, while preparing the body to safely receive heavy loads.
-Technique- and strength-focused EMOM and complex (RPE 7–8), performed controlled and unhurried.
-Focus on deep breathing and core engagement before each lift — it creates a stable midline and better bar support.
RPE: 7–8 → challenging but controlled; you can maintain clean technique throughout the complex.
Why: This workout builds explosive strength, precise lifting technique, and barbell control, essential for both competition lifts and high-intensity metcons.

6 x alkavalla 30s
1-6 leuanveto

Valitse HELPPO toistomäärä

shoulder press 3x3

EMOM x 12
1) 5-10 strict pull up + 5-10 push up
2) rest

Power clean 5x2

Power clean and jerk

• find 1RM of the day

7 x every 2:30
3 reps
Built up to 88% of 27.3. test weight
RPE 8

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Stimulus:
Build upper body strength with consistent quality
Gradually increase load toward challenging triples
RPE: 8, Heavy but controlled — no failed reps
Coach tip:
Stay tight through the upper back and legs
Use the same setup for every rep

7x3 Hang Power Snatch

• Build up to heavy three reps

Four rounds of five (75% 1RM)

5 x Max set of double unders

Rest as needed, but timecap is 10min