E2MOM x 6

2 x Snatch

Warm Up
2 sets
2 min cardio
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift

Strenght
Single arm db/kb push press + single arm ohs 3x5+5reps
rest 1-2 min bwn sets
Thruster with ketllebells/dumbbells 3x10reps
rest 1-2 min bwn sets
Weighted Chin ups 3x5reps@30+40-50% + 6-10 tricep push ups
rest 1-2 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) air bike x 20 seconds @mod/fast pace to fast pace
2) box jump overs, step down x 8-12 reps
3) row x 20 seconds @mod/fast pace to fast pace
4) wall walks x 2-3 reps

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch romanian deadlift + 5 hip high pulls + 5 overhead squats
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 press under to ohs

3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pulls + 2 tempo power snatch + 2 ohs @35-55%
5x1+1+1 snatch pull + power snatch + squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 8+6+4+4reps@65-75-85-90% of 1rm
rest as needed bwn sets

21 Thrusters (42,5/30 kg)
21 Pull-Ups
15 Thrusters (52,5/35 kg)
15 Chest-to-Bar Pull-Ups
9 Thrusters (60kg/42,5 kg)
9 Bar Muscle-Ups

1 DL E30s x 20

48 minutes of : ( 2 rounds )

10 minutes Row @ Zone 2-3
2 minutes : Sit-Ups
10 minutes Bike @ Zone 2-3
2 minutes : Plank Hold

3@up to 80-85%, 3-4×3@70-75%, rest btw sets 3min

EMOM40

1. row (cal)
2. shuttle run (m)
3. burpee over line
4. rest

Rpe 3

Valitse liikkeiden toistomäärät huomioiden rpe. Työaika max 45s per minuutti.

4 sets for time:
3 rounds:
5 Power Cleans @60/42kg (scaled 43/30kg)
5 Front Squats
5 STOH

• Rest 3min btw sets

Clean 3x4x75%