Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Overhead Squats 5x5reps@65-70-75-80-85% of 1rm
Slow Power snatch + Power snatch 3x2+2reps@40-60% of 1rm power snatch
Power Snatch 3x6 reps@60-70%
rest 1.5-2 min bwn sets

Accessory Work
3 sets
10+10 single arm upright row + 12-15 ring row for back shoulders
rest 1 min
10+10 single arm floor press + 30-40 mountain climbers
rest 1 min

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

Then,

AMRAP 10:
10 Minute Easy Jog/row/ski/bike

10 minuuttia hölkkää / reipasta kävelyä

2 minuutti juoksua / 1 minuuttia kävelyä, toista 7 kertaa

1 Minute : 5 Burpees
2 Minute : 1 - 10 Thrusters 60/42,5kg

Score : Total Thrusters

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

Primer,
Snatch deadlift + Muscle snatch + Snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Power snatch + Hang power snatch @ 60%

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CLEAN AND JERK

Primer:
Clean deadlift + Hang power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Hang power clean + 2 Split jerks @ 65%

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STRENGTH

Hatch, week 4 day 1

Back squat,
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Front squat,
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%

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(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 6

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

Core:
Accumulate total of 60 Starfish crunches.

YGIG Quarterfinal event 2:

3x
50 WB
50 Boxin yli burpeeta

*Toistot saa jakaa miten vaan.

TC: 25min

4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%

*target load of max ~77%, sp-%, rest btw sets 3min

4rounds:

10 box jump over
10 burpee over bar
20/15cal row
10 burpee over bar
10 box jump over

REST 3min between rounds

Target under 4min / scale rep scheme if needed / kiihtyvä tahti, viimeinen kierros päivän nopein

20min T2B tech
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EMOM 30
1) 12-14/9-11 cal ergo
2) 10-15 Pull up / C2B
3) 8-10 burpee box jump over
4) 12-14/9-11 cal ergo
5) 12-16 db snatch alt.
6) REST

RPE 4-4.5

Huom!
Tavoite säilyttää sama vauhti treenin loppuun asti. Treenin jälkeen pitää olla fiilis, että pystyis tekemään vielä 1-2 kierrosta.