PERFORMANCE
AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch @60/42.5kg
3-6-9-and so on...
Hand Release Push-Up

---

FITNESS
AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch @ light
3-6-9-and so on...
Push-Up / Incline Push-Up

• RPE 8-9
• VIdeo: https://vimeo.com/846228281?share=copy

PERFORMANCE
3 x 6:00; rest 2:00
600m Run / 1+½ Stairs
20 Box Step Overs @61/51cm
20 Kipping Chest to Bars / Pull-Ups
-Max Sit-Ups w/ Time Remaining-

---

FITNESS
3 x 6:00; rest 2:00
600m Run / 1+½ Stairs
20 Box Step Overs
20 Jumping Pull-Ups / Ring Rows
-Max Sit-Ups w/ Time Remaining-

• RPE 7
• Video: https://vimeo.com/858895621?share=copy

DELOAD WEEK

A) 4 rounds
2 behind the neck push press
2 behind the neck split jerk
*You go / I go with partner. Use light technical weight

B) Split jerk
2x2 split jerk (with pause in dip & catch) @50-60% 1RM
2x2 split jerk (with pause in catch) @60-70%
3x2 split jerk @70-80%

B) Accessory
3 rounds for quality
8-10/side one legged KB/DB deadlift
30-40s wall-sit hold

8 Sets of
Snatch High Pull + Snatch
Keep the lifts between 75-90% (All sets within 12min)

3 Rounds: (YGIG)
750/550m @70-75% effort
500/350m @75-85% effort
250/200m @85-95% effort
Rest 2min between rounds.
TC 40min
Huom!
Treeni tehdään pareittain.
Toinen soutaa ja toinen huilaa.

EMOM10
1 Power clean + 1 Split jerk with 2s pause at the catch
@60-70% of 1RM C&J

For time
50/40 cal row
40 box jump 60/50
30 deadlift 80/60
20 bar over burpee
10 ring muscle-up

2-Position Squat Snatch ( High Hang - Hang )

4 x ( 1 + 1 ) Every 1:30. Max Load 40/30kg
4 x ( 1 + 1 ) Every 2:00. Max Load 50/40kg
3 x ( 1 + 1 ) Every 2:00 Max Load 60/45kg

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Rx: 22,5/15 kg
Skaalattu: 15/10 kg

TC: 15 min

Snatch complex: (10-15min)
1 Snatch pull + 2 Hang squat snatch + 2 OHS

Huom!
Kevyet ja tekniset painot.