POWER SNATCH + SNATCH PUSH PRESS + OHS
@ 60% OF 1RM SNATCH

3REPS+3REPS+3REPS X 3

”Builder”

4 rounds for quality:

• 6 Strict Press @ 40-50/20-35kg
• 10 Bent Over Row
• 14 Romanian Deadlift (straight leg, arched lower back, only go as low as your flexibility lets you go. Below knee is just fine if your legs remain straight and your lower back remains arched)
• 2min rest between rounds

Do everything unbroken, without putting the barbell down

Amrap 40

200m Run
20x Pistol squat/Lunges
10x Wall walk
200m Run
20x Kb swing
20x Pushup*
200m Run
20x Burpee
10x Chest to bar pullup

• Toistot lasketaan yhteensä 103 toistoa/kierros (punnerrukset x20) tai 93 toistoa/kierros (hspu x 10) 200m juoksu = 1 toisto

*Pushups/handstand pushups (x 10)
* Run 200m/Row 250m
* Pistoolit/askelkyykky
* Kbs -> raskas kuula (max 24/32 kg)
* Chest to bar pullup/pullup/hyppyleuka/ring row

Lämmittely
A. 1 kierros
Burpee
Kb swing
Mittarimato + shoulder taps
Askelkyykky + kapea kyykky
Heel tap squat
Käsien pyörittelyt

Work up to a heavy 3RM Hang Clean

Tiistain treeni.

Use 20 min to find back squat 8rm.

20min, joka toisella minuutilla 2 x rinnalleveto + 1 x työntö.

(Squat/split)

Back squat
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

3 x Max reps Strict Chin-Ups

Thruster 8,6,4,2

nousevat painot, tauot 2 min.

Snatch Wave (3/3)
Every 90sec x12 (4 rounds). Snatches anyhow (power and/or Squat)

1) 3 reps
2) 2 reps
3) 1 rep

Use only one barbell. Increase and decrease the loadings. All sets with RPE 3+ to 4, this is consistency work, not max out!

Add 2,5-5% compared to last week.