WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
5 High box jumps
28 Jack knives

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SNATCH

Every minute on the minute for 15:00 minutes of:
3 @ 65%
2 @ 68%
1 @ 71%

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CLEAN AND JERK



Every minute on the minute for 15:00 minutes of:
1 + 2 @ 65%
1 + 2 @ 68%
1 + 1 @ 71%

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BACK SQUAT

7 sets of back squat singles.
Climbing weight up to a heavy, but fast single.

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(OPTIONAL) BONUS

Core:

Accumulate total of 100 starfish crunches.
Split anyhow.

Conditioning:

24-18-16 Reps for quality & minimum rest:
- Behind the neck snatch grip push press
- Back rack lunge steps, alternating legs
- High box jumps

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
5+5 1-Arm upright row
5+5 1-Arm overhead squats
5+5 Windmills
10 Alternating leg V-ups
:30s Wallsit hold

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SNATCH

8 Sets of (2 Low hang snatches + 1 Snatch) @ 78-81%
Lift every 1:30 min

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STRENGTH

3 Sets of
7 Front squats right into 13 Back squats @ 70% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK



ACCESSORY



Bulgarian split squat,
4 x 8/8 (hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 8/8 (hard)

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 10 (hard)

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CONDITIONING

As many reps as possible in 10:00 minutes of:
12 Toes to bar
12 Dual dumbbell cleans, 2 x 20/15kg
12 Dual dumbbell front rack lunges, alternating legs

WARM-UP

3:00-5:00 min bike erg

Then 3 rounds of:
10 Lu raises
10/10 1-Legged deadlifts with barbell
5 Hang muscle snatches
5 Overhead squats
3 Slow snatches
:20s L-sit hang or hollow hold

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STRENGTH

Bamboo overhead squats,
3 x 8 (light/moderate)

Overhead squats,
2 x 4 @ 80%
2 x 4 @ 84%
2 x 4 @ 88%

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SNATCH

Build up to a heavy set of 2 x (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN AND JERK

Build up to a heavy set of 2 split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

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BONUS WORK

ACCESSORY

Behind the neck push press with snatch grip,
4 x 12 (hard)

Snatch grip romanian deadlifts,
4 x 10 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
16-18 total reps.

OR

CONDITIONING

10 Rounds for time:
500/400m bike erg
3 Snatches 60/40kg
6 Toes to bar
3 Clean and jerks 60/40kg

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
3 Sets of 3 @ heaviest set of 4 snatches (week 1)
3 Sets of 2 @ heaviest set of 3 snatches (week 3)
3 Sets of 1 @ heaviest set of 2 snatches (week 6)
Rest 1:00 min between sets.
If you did this workout last week, try to add 2-4kg weight to the lifts.

Snatch pulls,
3 x 2 (hard)

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STRENGTH
Back squats,
4 x 2 @ “2 RIR”

Front squats,
3 x 3 @ “5 RIR”

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(OPTIONAL) BONUS

Good mornings,
3 x 12 (hard)

Curtsy lunges,
3 x 20, alternating legs (moderate)

Behind the neck snatch grip sotts press,
3 x 8 (hard)

Dumbbell pull overs,
3 x 12 (moderate)

Core:

Reverse hyper or back extensions,
3 x 15 (moderate)

Barbell sidebends,
3 x 1:00 min

Raaka te+ Te
5 sarjaa
-1+2

RX
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

INTERMEDIATE
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

BEGINNER
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

Warm Up
2 rounds
40/20/10s cardio, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then barbell prep for cleans

Weightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Metcon
3x2min on / 2 min off
6-8 shuttle runs (1 rep is 5+5m)
6-8 double db hang clean&push press @RX DB's
amrap of burpee over db's (facing)
alt time full round with partner

Every 1.30min x 6 (light weight/empty barbell)
2 snatch pull + 2 tall snatch

Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

Every 2min x 8

1 squat snatch + 2 high hang squat snatch @50-65% of 1RM

Huom! Kevyet painot keskittyen tekniikkaan.

Accessory 3 x 10 Sots press 3 x 4 High box jump

10 x 30s on / 15s off:
1. banded pull apart
2. ring row
3. alt. BB 1-leg deadlift
4. wide stance thoracic rotations
5. scap. pushup

6 Kierrosta alkavalla 90 sek (kesto 45min)

1. 50 cross over naru hyppyä, tuplanaruhyppy tai sinkku hyppy
2. 20 istumaannosusua
3. 10-15 Yleisliike
4. 20-25 Kahvakuulaheilautus pään päälle
5. LEPO