Mitä teit?

Snatch

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM snatch and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Snatch for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full snatch (hang snatch (above the knee)+ hang snatch (below the knee) + from the floor), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

5 rounds
10 bar over burpee
20 front squat 20/30kg
200/250m row
- rest 2min between rounds

Week 2

1. Muscle clean + front squat + strict press + tall jerk
   4 x 2+2+2+2 x 30-50%
   rest 90s

2. Clean pull + clean + jerk
   3 x 2+2+2 x 73-75%
   2 x 1+1+1 x 83-85%
   rest 2-3min

3. "Pow"snatch
   4-5 x 3 x 73-75%
   rest 2min

FOR TIME:

20/15cal ski
15 power snatch @60/40kg
10m hs walk
30 ttb
10m hs walk
15 power snatch
20/15cal ski

SCALED FOR TIME:

20/15cal ski
15 power snatch @50/35kg
4 wall walk
20 ttb
4 wall walk
15 power snatch
20/15cal ski

TARGET UNDER 8MIN, TIME CAP 12MIN

Snatch complex

6-8sets:

1 hang power snatch + 1 hang snatch (2s pause catch pos.)

build 70-80%

3 unbroken cleans

For time:
25 Burpee Box Jumps @60/50cm
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps

Timecap: 14 mins

Overhead squat
5x3reps
- stay at moderate weight and practice the movement
- 90 sec rest btw sets
Optional : 5x3 reps Front squat

Accessory :
4x 12 reps/side banded cuban rotation between sets

For time;
30-20-10
DB Hang Power Cleans @2x22,5/15kg
DB Push-ups
Timecap: 9 mins
Goal: Hard effort. Shoot for all sub 8:00.
Rx+: 4-6 Bar Muscle-ups after each set