Snatch Complex
1 snatch + 1 hang snatch
Build up to a quality single

5x5 @78%

5 rounds for quality

8 x floor press (penkkipunnerrus lattialta)
8 x zombie squat (etukyykky kädet suorina)
8 x ring dip or box dip
8 x sumo deadlift (maastaveto sumoleveydellä)

Aloita tangolla/kevyellä lastilla ja lisää painoa tarpeen mukaan jokaisella kierroksella. Pidä kuitenkin kilot suhteellisen kevyinä.

Every 90sec for 10 rounds:

5 Thruster

RPE 3-4

Go by feel and add loading. Bar From the Ground.

Row 5x1000m, 2min rest between

1st round RPE 3
2nd round RPE 4
3rd round RPE 3
4th round RPE 4
5th round RPE 3

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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

1) Flow and/or Glides (hip/ankle/lunge/thorax/thoracic glide, pick a different each round or stick with the same)
2) 5+5 Hanging Scapula Camshafts
3) Pistol Squat (you pick the rep scheme)
4) 3-5 Dragon Flag
5) 10-15 Scapula Push-Ups
6) 5+5 Single Leg Hip Thrust

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Hang snatch + OHS 5x(3+3) x 65%

1) Rope Climb
2) Rower Pike-Up
3) Wall facing Shoulder Taps
4) 10m KB/DB Walking Lunge (anyhow)

3 rounds

10 bird dogs ( jane fonda )
10 Thoragic extension on a foamroller
2 min easy on assaultbike
400 m run / walk