Practice
Headstand - Handstand hold - Handstand walk

then

EMOM 5
5-10m HS Walk

5 x 5

Max 70% of 1 RM Snatch

3 Rounds for time

16 T2B
16 Alt Pistol Squat

TC 6min

3 Rounds for time

12 OHS 40/30 kg
10 Box Jumps
5 Ring muscle-ups

4 Rounds

YGIG/Round

15/12 Cal Row
10 HSPU
10 T2B

TC 9 min

front squat 4x5 tempo (40X0)

Snatch Complex
6 x every 3 min
Hang Power Snatch

+
Over head squat

+

Hang Squat snatch

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Goal & Intensity
-Build stability and control in the overhead position while strengthening the bottom of the squat.
-The focus is on finding balance and composure at the bottom — no rush to stand up.
-A technical and controlled lifting session where load increases only if positions stay solid.
-Quality over weight.
-RPE: 7 → challenging but steady; you feel the effort but remain in control.
Why: This workout improves mobility, core stability, and confidence under the bar — all key ingredients for a strong and consistent snatch.

Bench Press

6 Sets of 4 rep. +75%

After each set 6 One ARM DB Rows each arm. ( No supported )

Time 20 minutes.

Käsilläseisontapunnerrusksen tekniikka 15min

progressiot

4 rounds

• 30 wallball
• 500m row

Rest 3min between rounds