WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
3 Sets of 3 @ heaviest set of 4 snatches (week 1)
3 Sets of 2 @ heaviest set of 3 snatches (week 3)
3 Sets of 1 @ heaviest set of 2 snatches (week 6)
Rest 1:00 min between sets.

Snatch pulls,
3 x 4 (hard)

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STRENGTH
Back squats,
4 x 4 @ “4 RIR”

Front squats,
3 x 3 @ “5 RIR”

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(OPTIONAL) BONUS

Good mornings,
3 x 8 (moderate)

Curtsy lunges,
3 x 12, alternating legs (moderate)

Behind the neck snatch grip sotts press,
3 x 6 (moderate)

Dumbbell pull overs,
3 x 12 (moderate)

Core:

Reverse hyper or back extensions,
3 x 15 (moderate)

Barbell sidebends,
3 x 1:00 min

Skill - Toes to bar

Metcon (reps)

2 rounds of:

AMRAP in 2 minutes:
Bar facing burpees

Rest 2 minutes

AMRAP in 2 minutes:
Toes to bar

Rest 2 minutes

WARM-UP



12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

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SNATCH



Snatch, sets of 3.
No touch and go
No letting go
2 x same weight before adding more weight
Add weight until the movement starts to slow down.
Focus on technique and consistency
20:00 minutes. Lift every 2:00 min.

Deficit snatch pulls, 3 x 5 (hard)

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STRENGTH

Tempo back squats,

Build up to a set of 3 tempo back squats with 2 “reps in reserve” (RIR) in 15:00 minutes.

Tempo (3:1:X:1):
3s descend
1s pause at bottom squat and reset.


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(OPTIONAL) BONUS



3 Rounds of:
8-12 Strict pull-ups or bilateral bent over row
6+6 1-Arm dumbbell external rotations
8+8 Bulgarian split squats
8+8 1-Legged romanian deadlifts
12 Weighted hip extensions
12 Ironclad abs
15m+15m 1-Arm suitcase carry

WARM-UP
3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK
Clean + Push press + push jerk

8 x (1+1+1) @ heaviest set from week 6
Lift every 2:00 minutes

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STRENGTH

Back squats,
2 @ “4 RIR”
2 @ “3 RIR”
2 @ “2 RIR”
1 Set for max reps at the heaviest set of 2 back squats

Front squats,
3 x 5 @ “6 RIR”

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(OPTIONAL) BONUS

Bent over row,
3 x 12 (moderate)

Hammer curl into shoulder press,
3 x 12 (moderate)

Death march,
3 x 20 steps (heavy)

Box step-ups,
3 x 20, alternating legs (moderate)

Core:

3 Rounds of:
1:00 min plank
20m+20m 1- Arm suitcase carry (heavy)
Rest 1:00 min between rounds.

Deadlift 3RM in 6 sets. Rest 2:30
- 5, 4, 3, 3, 3, 3 building in weight
- Reset/deadstop each rep.

RX For time:

15-12-9-6-3
deadlifts (50/35kg)
push jerks
.
Scaled For time:
15-12-9-6-3
deadlifts (30/20kg)
push press

Target under 6min, Time cap 10min

Thruster 5x6
– nouseva paino
– lepo 3-4min

Jerk

3-2-1 65-73%
3-2-1 73-83%
3-2-1 83-93%

Pyri lisäämään 2.5-5kg edelliseen viikkoon

9 x 3min on / 1,5min off: (alt. A,B & C)
A)
24/20 cal row
rest of time:
6 pushup
6 DB snatch alt. 50/35lb

B)
24/20 cal bike/ski
rest of time:
6 airsquat
6 v-up / tuckup

C)
15 burpee box jump / step over 60/50cm
rest of time:
30 du / su
6 DKB stoh 2x24/16kg

RPE 4-4.5

-> skaalaa caloreita tarvittaessa, jotta kerkeät tehdä liikkeitä

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