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.

Warm-up together!
Then:

For Time
1,000 Box Step-Ups @50cm

Wear a Ruck Pack @20/15kg
A Ruck is a weighted Backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
NO TIMECAP !

Scaling Options:
- 9/6kg weight vest
- no extra weight
- teams of 2 ( you go, I go)
- 500 reps individual (partner style)

3-4sets:

5 Deadlift

Find your 3RM in 15min

Clean complex

E90s x 9
1 power clean + 2 hang power clean

5x4 Front Squats with Tempo
3 down and 3 secs hold at the bottom. Other Tempo up and top is up to you.

keep the weights light (40-50%)

8 EMOM

1. 3 split jerk from the ground 60% C&J maks.
2. 5 drop n´go power cleans 60% C&J maks.

4 kertaa, 65-75% C&J maksimista:

1 clean pull + 2 cleans + 1 jerk

rest 2-3 min.

Lämmittelysarja 4 kertaa:

3 pause below the knee power cleans + 2 push jerks

30-50%, Lepää 60s.

16 EMOM:

1. 45 easy ski / Routa 1-2 laps run
2. 45s easy row
3. 10-15 wallball shots
4. 15 banded bicep curls + 15 banded triceps extensions.