Full snatch.
No Power Snatch.

@ max 50%

EMOM 8
1 Muscle Snatch + 1 Pwr Snatch

--2min REST--

EMOM 8
1 Squat Snatch + 2 OHS

mobility

4 rounds YGIG:

21/15 Cal Row
15 KBS 24/16kg
12 Ring Dip
9 Burpee

TC 25min!
Both perform 4 rounds each!

amrap 4:
burpees

Use 2x15kg or 2x 10kg under the heels
Regular squat width hence 2 plates.
10 RPE 7
10RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10

Tempo is 3010 with 90 seconds rest! Try to stay upright throughout and really try to feel your quads in the movement.

Find your shoulder press 2RM.

Raaka rinnalleveto 3,3,3,3,3 (nousevilla painoilla)

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

CONDITIONING
“Hour with the bar” 60min EMOM:

1-10min: 5 Power Snatch + 5 TTB
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU
50-60min: 5 Thruster + 5 C2B

Overall RPE 4, not all out but the last 10mins can be a bit spicy.

Every minute on the minute do 5+5 on the same minute.

Tip: take one minute completely for rest if needed. You should have around 30sec rest on each minute

Loadings:
Rxd: 40/30kg
Masters: 30/25kg and Pull-Ups
Elite: 50/35kg

Tailoring Options:
Decrease loading
Do 3+3 reps
C2B→ Pull-Up