4x3 snatch deadlift
aim at 100-120% 0f snatch

Rest & Recover

3 x every 2 min
3 pressing snatch balance
about 30% of 1 RM snatch

Goal & Intensity:
-Practice receiving the snatch and moving through the right positions so the lift feels smoother and more confident.
-Light but technical (RPE 5–6). Focus on precision and quality over load.
- Imagine the bar is heavier than it is – this keeps you braced and disciplined.
-Technique comes first – the snatch is complex, and this builds confidence and consistency in the catch. It sets the base for lifting heavier safely later on.

E3MOM
5 x 3 clean
- No touch and go

6-8 x clean and jerk (2+1)

For time:
30-20-10
Db deadlift 45/25lbs
Db walking lunge
Db shoulder to overhead

Deadlift 5x5
– nouseva paino
– lepo 3-4min

12 Min EMOM
1. 30 Secs chin above bar hold (Pull up grip)
2. 30 secs handstand hold
3. 30 secs hollow hold

4x
5/leg Front Rack Reverse Lunges

3RFT:
30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

TC 42