Muscle Snatch 3x5, AHAFA

Rest as needed, scale if needed

2 kierrosta hyvällä tekniikalla:

5-8 ring push-ups
10 hanging hip touches
2 wall climbs + 10s HS hold
15-30s L-Hang
10/5+10/5 kb row/single hand KB swing, R+L

3 kierrosta hyvällä tekniikalla:

10 banded shoulder press
10 cuban press with stick
10+10 banded outer rotations
10 easy ring row
10 OHS 20/15
10 squat cleans
10 bench presses 20/15

3 kierrosta:

10+10 single hand KB front rack good mornings
10 from push-ups hold to plank and up
20s chinese plank hold (naama ylöspäin)

3-4 kierrosta laadullisesti:

3 assisted strict ring MU / 5 ring turnovers = legs on ground
3-5 russian dips
3-5 ring high pulls = legs on box

16 EMOM:

1. 5 power clean & jerk
2. 3 snatches, power or squat

Paino: 50% snatch max. tai hallittava, mutta hieman haastava.

10 EMOM:

1. 3 snatch grip behind the neck thruster
2. 3 snatch balances

50-70% snatch maksimista.

Tanko otetaan maasta.

Back squat

4x4

E3MOM / 1-2 RIR

Weighted Pull-Ups

3-2-2-2-1-1-1

Go Every 2:00

5 rounds, each for time:
500-m row
20 axl bar deadlift
Go every 5 min

Fat bar loaded with
2x 20 kg
2 x 15 kg
__
Option 2
5 rounds, each for time:
500-m row
20 axl bar deadlift

Fat bar loaded with
2x 15 kg
2 x 10 kg
__
Option 3
5 rounds, each for time:
350-m row
20 axl bar deadlift

Fat bar loaded with
2x 15 kg
2 x 10 kg

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Goal & Intensity:
- Finish each round in under 3:00.
- Aim for your best score in round 2 or 3 – then hang on!
- A short, high-effort effort that tests your capacity and control.
- Use a scaled version for recovery if needed.
- Row strong but don’t burn out – save enough for crisp push-ups. Log your times to track consistency.
- RPE: 7–8 (or lower for recovery)
- Score is slowest time