Snatch
EMOMx8:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch

10 power clean
10 front squat
10 push jerk

try to stay unbroken for all 30 reps

Remember! Last set is MAX reps to your limits regardless of rep count!
Front Foot Elevated BB Reverse Lunges 4x6-8/ (on 1-2 45lb plates)
Single Arm DB Row on Bench 4x8/
Oblique V-Up Rolls 8-12/ (see video @ 2:20)
4min
20

”Bring Sally up”

-with KB, plate or even wallball.

4min AMRAP
3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @42,5/30kg
AMRAP Burpees

rest 4min

4min AMRAP
2 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @60/40kg
AMRAP Burpees

rest 4min

4min AMRAP
1 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @70/50kg
AMRAP Burpees

rest 4min

(Score: Burpee-reps)

Finnisher for quality
In pair
8x30m FR Walking Lunges (4x30m/pers) (heavy Barbell or KB:s)

Power clean + Hang squat clean + Split Jerk
(Focus on speed&technique / 50-75%)

Back Squat
3x2 AHAP
3x4 85% +

14 min

20m askelkyykkykävely käsipaino/kahvakuula
10 rinnalleveto käsipainot

A1- Single Arm DB Row (one hand and knee on bench, neutral back)
4x 12/ then 8/

B1- Pause Front Squat 4x 6reps w 3sec hold
*no rep if you don't hold long enough (form over weight!)
B2- side plank db raise 4x 10/ (db from ground to full extension)

4min rounds

20min

Bring it back to where we started.
Look back to week 1, you should be lifting more!

A1 Inverted false grip Ring Row 3 x 6
A2 BB Bent Over Row (pronated grip) 3 x 8
A3 Inverted Ring Row 3 x 6

Partner 1 does all three of the above while parter 2 does all three of the below. Then Swap. Alternating

B1 Push Up (Weighted, normal or lower full body and lift from knees) 3 x 6
B2 DB Incline Bench 3 x 8 (elevate bench by 2 plates)
B3 Push up ) 3 x 6

There is a lot going on here, be aware of your surroundings. Keep push ups and DB Presses close to wall and DB stacks.

1 warm up set prior of each without A3 / B3

3 sets of each
6x 3:00 sets

25 minutes