Snatch
10-8-6-4-2
– Each set must be touch-and-go reps.

RX
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE
Same as Rx’d

BEGINNER
3 rounds for reps:
1:00 wall-ball shots (2.7/4 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (15/20 kg)
1:00 box step-ups (30/51 cm)
1:00 push presses (15/20 kg)
1:00 row for calories
– Rest 1:00 between rounds.

3x3 Push Press Behind The Neck

• Use 80-85% of max Snatch

4x2 Snatch Balance @ 90% of Max Snatch

E100s x24:
a) run (e.g. 150-300m)
b) 5 double db bulgarian split squat (BSS)
5 single db BSS
5 bodyweight BSS
- ensin koko kompleksi (15 toistoa) heikommalla jalalla, sitten vasta vahvemmalla jalalla koko kompleksi
c) row / ski
d) 10-15 + 10-15 elbows out gorilla row
e) bike erg / echo bike
f) core of coach's choice

Running & machines @zone 2.

3x4 V2
2x2 V1

A) 4 x e2m:
8 DB one arm squat snatch alt. @ 50/35LB
3 wall walk
rest of time row

Rest 2 min

B) 4 x e2m:
8 TNG power clean & jerk @42.5/30kg
40 DU / 80 SU
rest of time ski / bike-erg / echo-bike

@RPE 4
-> porukan voi jakaa kahteen ryhmään niin riittää laitteet ja tila.
-> Skaalaa tarvittaessa toistoja alaspäin.

DB one arm squat snatch:

TNG power clean&jerk:

Emom 12x2

1) 5-10 Boxihyppyä
2) 10-20 KK-heilautus
3) Lepo

1min tauko

1) 5-10 Mavea (keskiraskas)
2) 10-20 Seinäpalloa
3) Lepo

5 rounds for time of:
9 Lateral Burpee Over Bars
12 Toes-to-bars
9 Hang Clean & Jerks, 43/30 kg

Timecap: 18 mins

EMOM20:
a) 20-40 crossover / 30-45s training / 40-80 SU
b) 6-12 T2B / kipping knee raise (1-2 sets)
c) 12/9 cal row
d) 10-20 push up (1-2 sets)
e) rest

RPE 7-8