Snatch

10min Time Cap
Sets of 3
Build to 80% Max

Snatch

10min Time Cap
Sets of 3
Build to 75% Max

Snatch complex e90s x6-8

1 power snatch + 3 squat snatch 70-77% of power snatch 1rm

drop&go!!

1. Muscle snatch + tall snatch + OHS + sotts press
   5 x 2+2+2+2
   rest 90s

2. Power snatch + snatch
   3 x 1+2
   4 x 1+1
   rest 2min

3. Snatch push press + snatch balance
   5 x 2+2
   rest 2min

”Orbison”
Alkavalla min 20 min ajan
4 yleisliike, 6 kyykky, 8 istumaannousu

Skaalaa toistoja tarvittaessa

Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Back Squat
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Shoulder Press (pause on front rack before each rep)
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work
2 sets of 20-24 weighted farmers hold walking lunges
2-3 min rest bwn (take 2x10 wu sets for lunges)
2 sets of single arm push press with db x 10-12 reps R/L
2-3 min rest bwn (take 2x5+5 wu sets for push press

Metcon prep:
2 sets
40s easy/20s moderate/10s fast row
rest 1 min bwn set

Metcon (zone 3-5)
2000m row @5km pr pace
rest 2 min
3x500m row @2km pr pace
rest 1 min bwn sets

Cool down
1000m light rowing

A)
Clean pull + Low Hang Squat Clean

Build to today's technical heavy 1+1.
--then--
5x 1+1 @ 90-100% of A

25min laadukkaasti

1-3 Köysikiipeilyä
6-12m HSW tai 1-3 WW
3-6 Pistoolikyykkyä
90s Kevyt kone

EMOM @ workout weight

1) 2 Power snatches + 4 Bar-facing burpees + Row in remaining time
2) 2 Power clean and jerks + Air bike in remaining time
3) 30-45 Double-unders
4) 4 Front squats + 6 Chest-to-bar pull-ups

Vipunostot sivuille 3x20

Pullover 3x20

Penkki 3x8x65%

Yhden käden pystypunnerrus 4x8-15

Ojentajat käsipainoilla maaten 4x8-15

Vasarakääntö istuen 3x15-20 / käsi