Do 1-2 rounds of Snatch Drills before you start your 2-position snatch emom. Check the video.

12 min EMOM: 2-position Snatch (above the knee, Floor)

3set: 60% of 1rm snatch
3set: 65%
3set: 70%
3set: 75%

First snatch is right above the knee, second from the floor. You can drop and go. Scale if needed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 du's

Metcon/Metcon-comp(22)
400m run
30 kne/ttp/*ttb
60 du's/singles x3
400m run
20 pullups/*c2b
40 du's/singles x3
400m run
10 c2b/*ring muscle ups
20 du's/singles x3
400m run

4x2 jerk(12)

Finisher
2 min couch stretch
30 cuff iso
60 bicycles
60 slow bicycles

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 strict db press
8 db squat cleans
8 superman

Metcon/Metcon-comp(19)
30-20-10
box jump overs 24/20
cleans 115/80/*165/115
hrpu/*hspu

squat clean(12)
work up to a hvy

Finisher
2 min hamstring stretch
30 w raise
100 flutters

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/superman

Metcon/Metcon-comp(15)
death by clean and jerk
115/75/*155/105

at the 15:00 min mark
800m run for time

at the 22:00 min mark
1:00 min max rep kbs 53/35/*70/53

Finisher
2 min hamstring stretch per
2 min shoulder distraction
100 knee tap crunch

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(14)
amrap 14
5 c2b/*3 bmu
10 hrpu
15 air squats
100m shuttle

5x2(15)
front squat w/2 sec pause

Finisher
2 min quad smash
2 min sh distraction
20 side plank punch through

4 rounds, rest 1-2min between sets

1) 5 Front Squat AHAFA
2) 8+8 Seated Single Arm Press
3) 10-20 Parallette Push-Up
4) 15-25 GHD Sit-Up

5 sets, rest 1-2min

5 Front Squat AHAFA
8+8 Seated Single Arm DB Press
8+8 Single Arm DB/KB Row
Banded Lunges, with 10sec hold

Ohje: tee 5 kierrosta oheista voimaharjoitusta, kiertoharjoitteluna. Lepää 1-2min liikkeiden välillä. Skaalaa taakka päivän kunnon mukaan

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp
FGB clock(17:00)
burpees
row
mb sit ups
wallballs
du's/single unders

score equals total reps

bk squat w/3 sec pause(15)
6x2 climbing
start at 50% of 1rm-

Finisher
2 min couch stretch
1 min chest opener per
20 side plank pt per

16-20min AMRAP of your choice

Ohje: tee 16-20min AMRAP oman valintasi mukaan. Tarkkaile päivän kuntoa ja palautumistasi. Voit valita useampia liikkeitä, tai tehdä jotain monotonista.

Barbell Cycling

4x6 Power Snatch

Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Lepää 2-3min sarjojen välillä.