Clean and jerk
4 x (2+2)
4 x (1+1)

• Go heavy on the singles
• Rest as needed

7 x every 90s.
For Load
1 Snatch deadlift + 1 below the knee squat snatch

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Goal & Intensity:
-The complex develops strength, bar path technique, and explosiveness.
-Focus on control and sharp execution (RPE 6–7).
-Imagine the bar is heavier than it is – this forces you to stay tight and precise.
Why: Technique first – the snatch is a complex lift, and this way you build confidence and courage to receive the bar. This phase is crucial to prepare for lifting heavier and safer later.

8 x E2MOM

2 -position clean (hi-hang + above knee)

For time:

1000m row
50 box jump
50 kbs
50 sit up
50 air squat
50 up&down

5 AMRAP

5 squat snatch 60/40
5 burpee over bars

Go hard! Tavoitteena 4+ kierrosta.

4 kierrosta aikaa vastaan:

12 medball cleans 20/14
9 burpee over ball
6 bMU. Scaled: 4 C2B + 4 ring dips. 3 pull-ups + 3 box dips. 2 ring rows + 2 push-ups.

Joka 90 sekunti kymmenen kertaa:

1 snatch pull + 2 power snatches + 2 snatches

50-55-60-65-70% snatch maksimista, nosta painoa joka toinen sarja.

Accessories
3 rounds of
15 Heavy Russian KB swings
20 m front rack lunges
15 (GHD) Back extensions
20 m sand bag/med ball carry

*For quality!

3 x
10/10 Hollow flies
10 Hollow rocks
10 Arch rocks

*Rest as needed.

Raaka rinnalleveto riipusta 2,2,2,2,2

nousevilla painoilla. tauot 2 min.