In 15min Find 1RM Clean and Jerk

In 15min Find 1RM Snatch

Hang clean + jerk 6x(2+2)x65%

Warm Up
3 rounds
1 min cardio
4 burpee pull ups / burpees + ring rows
8 curtsy lunges/ cossack squats / jumping lunges
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@60-65-70-75% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 double kb tempo front squats
12-16 alt hand kb gorilla row
20-24 bicycle crunches
rest 2-3 min bwn sets

Warm Up
2 sets
2 min cardio
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift

Strenght
Overhead squat 3x5reps @50-60-70% of 1rm snatch
rest 1-2 min bwn sets
Thruster from ground 3x5reps@50-60-70%
rest 1-2 min bwn sets
Weighted Chin ups 3x5reps@30+40-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 1-2 min bwn sets

Metcon (4 rounds)
Emom 12
1) db snatches x 8-12 reps
2) box jump overs x 8-12 reps
3) burpees x 6-8 reps

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.

Weightlifting
3x 2 flat foot snatch pull + 3 hip power snatch + 3 snatch balance 35-55% of 1rm
4-5x1+1+1 snatch pull + power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets

Optional / Omatoimi Accessory Work
2 sets
10-12 LU-raises with plates
10-12 reverse flyes with plates
10-12 weighted calf raises (use 15 or 20kg plate as raiser)
rest 1-2 min bwn sets

4 kierrosta alkavalla minuutilla

1. Varpaat tankoon
2. Raaka tempaus riipusta
3. Valakyykky

2min lepo kierrosten välissä

Valitse maltillinen paino tankoon ja kerää max toistot

PARTNER AMRAPS

4min On / 1min Off

1) hang power snatch @40/30kg
2) wallball
3) row
4) box over jump
5) up&down

I Go You Go!

E90s x 12

hang squat clean
6x3
6x2

Every 3 mins for 12 mins do:
12 Renegade Rows, pick load (heavy)
8 L/8 R Kettlebell Bottom Up Press, pick load