3 x 6
Overhead Squat or Front Squat

• Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
• Week 3 of 6
• RPE 7-8

AMRAP 8

Max Reps Kettelebell Swing 24/16kg

*EMOM 4 Burpees.

Emomx4
Power clean
Hang power clean
2 jerk

E90sx4
Power clean & jerk
Clean & jerk

E2min x5-6
Clean & jerk

EMOM 20
(40/20)
1) Wall Walks
2) Bike
3) Reverse Lunges
4) Alligator roll + Knee-hugs
5) Rest

Rest 3min

EMOM 20
(40/20)
1) Devils Presses
2) Row
3) Ring Rows
4) Russian Twists
5) Rest

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

---

CLEAN & JERK

Clean and jerk,
4 x 2x(1+1) @ 75%
Rest 2:00 min between sets

---

SNATCH

Hang snatch,
5 x 1 @ 80%
Lift every 2:00 min.

---

STRENGTH

Hatch, week 1 day 2.

Back squat,
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

Käytä Hatch -ohjelmassa prosenttien laskuun painoa, joka on 90% laskennallisesta maksimista.
Esim: jos laskennallinen maksimisi olisi 90kg, niin laske kyykkypainot 81kg:sta.

---

(OPTIONAL) BONUS

Strict press,
3 x 5 @ RPE 8

1-Arm dumbbell bent over row,
4 x 8/8 @ RPE 8

Core:
3 Rounds of:
:30s-1:00 min sandbag bearhug hold
15m+15m 1-Arm suitcase carry
12-15 Weighted hip extensions on GHD or back rack good mornings

• Hyppy
• Sinkkuja
• Sinkkuja + väliin aina yksi korkeampi hyppy
• Sinkkuja->tupla->sinkkuja
• Tuplien linkitys

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

---

SNATCH

Snatch,
4 x 2 @ 75%
Rest 2:00 min between sets

---

CLEAN AND JERK

Hang clean & jerk,
5 x 1 @ 80%
Lift every 2:00 min.

---

STRENGTH

Hatch, week 1 day 1.

Back squat,
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%

Front squat,
5 @ 60%
3 x 5 @ 70%

Käytä Hatch -ohjelmassa prosenttien laskuun painoa, joka on 90% laskennallisesta maksimista.
Esim: jos laskennallinen maksimisi olisi 90kg, niin laske kyykkypainot 81kg:sta.

---

(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 8

Pull-ups,
3 x Max reps (Use bands if needed. Target rep range 8-12)

Core:
3 Rounds of:
20 Heels over object taps
20 flutter kicks
20 Alternating leg V-ups
Rest 1:00 min between rounds.

Teams of two:

80 steps double KB front rack walking lunges (split)
70 hang power clean 60/40 KG (split)
60 Partner wall ball
50 HSPU (split)
700m run (both)
50 HSPU (split)
60 Partner wall ball
70 hang power clean (split)
80 steps double KB front rack walking lunges (split)

-time cap 40 min.-

3x10
Overhead Squat or Front Squat
Build to a Moderate+ weight and stay Moderate+ across all sets.
RPE 6-7
Week 1 of 6

EMOM 16

1 Minute : 6 - 8 Elevated Ring Rows
2 Minute : 8 - 12 Deficit Push-Ups
3 Minute : Max Reps Double Unders
4 Minute : Rest