Strict HSPU 3x2

Emom 30

1) 10-17cal Kone
2) 45s Viivajuoksu
3) Lepo

7 kierrosta:
15x KB swings 24/16kg
15x Power clean 42,5/30kg
15x Box jumps 60/50cm

10 min AMRAP
40 Dus
10 pull ups
20 steps walking lunges

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10-15 Banded pull aparts
3-5 Hang muscle snatch
3-5 Behind the neck shoulder press
3-5 Overhead squats
3-5 Snatch balance
3-5 Snatches

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SNATCH



Primer:
Hang muscle snatch + Hang power snatch + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 73%
2 x (2+1) @ 76%
Percentages are of 1 rep max snatch*
3s descend on the overhead squats
Rest 1-2 minutes between sets.

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CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:

Clean,
3 x 1 @ 73%
3 x 1 @ 76%
3 x 1 @ 79%
Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 73%
3 x 2 @ 76%
3 x 1 @ 79%
Rest 1:00 min between sets.

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FRONT SQUAT

Tempo front squats,
2 x 5 @ 69%
5 x 2 @ 75%

2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening.

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(OPTIONAL) BONUS

3 Rounds of:
10 Bent over rows with kettlebells/dumbbells
10 Behind the neck tricep extensions
:30-45s Weighted plank
Rest 1:00 min between rounds

3 Rounds of:
10 Back rack weighted lunges, alternating legs
10 Cyclist squats
:30-45s Barbell sidebends
Rest 1:00 min between rounds.

Split jerk behind the neck 4x60%, 3x4x70%

Find your new 5RM back squat

You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

5 x 3 @75%
*New Set every 90 sec

2+1+2 @6/10 rpe
2+1+2 @7/10 rpe
3 x 2+1+1 @7-8/rpe
*Every 90 sec

AMRAP 14:
2 Rope Climbs
4 Burpee Box Jumps
8 Alt. Dumbbell Snatches

KILOS: 32/22.5