1.) High Hang Squat Snatch*
1 set x 5 reps @50%
1 set x 3 reps @55%
3 sets x 2 reps @60%
*Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.
2.) Above the Knee Snatch Pulls
3 sets x 5 reps @70%

*Option Power or Deep Power.

2.) Above the Knee Snatch Pulls
3 sets x 5 reps @70%
(Week 2 of 8 Oly Cycle)

Aikaa vastaan:

5-10-15-10-5
C2B/Leukaa/Rengassoutua
Raakariveä 45/35kg
Tangon yli burpeeta

TC: 16min

Box Squat
8 x 3reps
- all sets around 80% of 1RM back squat
- Controlled descent, explosive ascent
- These are SPEED reps = no grinding!

Power Clean + 2 Front Squat + Hang Squat Clean

Go Every 1:30 x 10 Rounds. Start at 50% Power clean and Build in.

7 hang power snatches (35/52,5 kg)
3 rope climbs

Scaled WOD
5 rounds for time:
7 hang power snatches
3 pull-to-stands

DELOAD WEEK

A) Every 60s for 4 rounds
3x 1 muscle clean + 1 shoulder press

Every 90s for 4 rounds
3x 1 power clean + 1 push press

Every 90s for 4 rounds
3x 1 power clean + 1 push jerk

*Use moderate weight in the workout

B) Core
Accumulate 30-40/side KB/DB side twist & 60-80 back extensions

6x2min ON 1min OFF

A)
12/9cal
6 T2B
Amrap: KP-tempaus

B)
10 Boxin ylitystä
6 Punnerrusta
Amrap: KP/KK-STOH

Tulos: Amrap-liikkeet yhteensä

ON A 22:00 RUNNING CLOCK...
Build to a 1-Rep Snatch

(Week 1 of 8 Oly Cycle)

3x3 V1-V2

AMRAP in 10 minutes of:
10 deficit HSPU
20 calories row

Rest 3 minutes

AMRAP in 10 minutes of:
1-2-3-4.. Box jump 90/75cm
20 double unders after each set.