On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

AMRAP 20:
30 AbMat Sit-ups
20 Wallballs 9/6kg
100 Meter Farmers Carry 22,5/15kg

8 RM OHS from floor in 20 min

For Time:

10 rounds

8 Ground to Overhead
10 Bar Facing Burpees

Time Cap 15 min

Heavy Set of 3

Hang (above knee) snatch high pull + squat snatch, (pause above knee)

8 x (1+1)@60-70%, of squat snatch 1RM

1:30

Power Snatch on Hip

5 x 2@60-80% of power snatch

SO 1:30

Squat snatch EMOM 10 week 1

5 squat snatches @ 65-70%1RM

• Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

Back Squat
4x2r
Leave 1 rep in the tank.
Rest as needed.