2 - Position Squat Snatch.

High Hang ( pocket ) - Above Knee

10 x Every 1:30

E2MOM 5

1 Power Snatch + OHS + 2 x Snatch Drop

Light Weight

For time;
20/16 Cal Row/bike/ski
30 Front Squats @70/50kg
40 Box Jump Step-downs@60/50cm

Rx+: 85/60kg
Front Squats taken from floor.
TIME CAP = 8:00

Extra:
Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s

Split jerk 10x2x80%

2 rounds for time:

5 Strict c2b pull-up
10 Strict hspu
5 Strict c2b pull-up
20 kb hang power snatch
5 Strict c2b pull-up
10 kb Turkish get up

Cap 25min

Db Bent row
4x 10-12

For time:
15-12-9
Single Arm DB Hang Clean & Push Press @22,5/15kg (each arm)
21-15-9
C2B Pull-ups

Rx+: @heavier, ring muscle-up 9-6-3
TIME CAP = 14:00

Extra credit:
Band Paloff Press 3 x 8 each no rest.

HS-walk 5x20m or Shoulder taps 4x50 or work on your HS-walk for 15 min

A) Clean and jerk singles

Nousu raskaaseen, mutta hyvin liikkuvaan clean and jerk 1RM.

B) Front squats 3 x 2 @ 85-90%

C) Accessory

Saksivalakyykky, 4 x 8+8
*Haastavuuden pitäisi olla keskiraskas. Noin 8/10 eli toistoja pitäisi jäädä tankkiin pari kappaletta.

D) Core

3 Rounds of:
20 Weight supported flutter kicks
20 Heels over weight raises
10 Knee tucks

4 sets of;
1:00 Burpee Shuttle Run 10m length
Rest 1:00
1:00 Bike Erg Hill Climb (max damper, out of seat) or 1:00 Ski Erg
Rest 1:00
1:00 Single Arm Farmer Carry (:30 per arm)
Rest 1:00

• Start at any station and rotate between the movements. At the end of the workout you have completed 4 sets of each
• Effort level easy to moderate.