WARM-UP

Every minute on the minute for 12:00 minutes of:

1) :45s Erg of choice
2) 12 Dumbbell snatches, alternating arms
3) 10 Dual dumbbell thrusters
4) 5 High box jumps

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SNATCH


Primer,
Build up to a heavy, but fast set of 3-pos. snatch in 10:00 min.

3-pos. snatch:
Hi-hang snatch + Hang snatch + Snatch

Hang snatches,
build up to a heavy weight for the day in a complex of hang snatch + low hang snatch in 10:00 minutes.

Then 4 x (1+1) @ 90-95% of the heaviest set.
Lift every 1:15.

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CLEAN AND JERK

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 88-90%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 90-92%

Jerk,
2 x 3 @ 81%
2 x 3 @ 84%
3 @ 87%
Lift every 2:00 min

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ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 8 (hard)

Lu raises,
4 x 10 (moderate)

Weighted seated box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING



For time:

50 Front rack lunges with kettlebell 32/24kg
50 Kettlebell swings 32/24kg
50 Burpees

WARM-UP



3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH

Muscle snatch,
5 sets of 5 (easy)

Hi hang snatches,
5 sets of 3 @ 65-70%

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CLEAN AND JERK


Hang power clean,
Every minute on the minute for 10:00 minutes: 2 Hang power cleans @ 60-65%

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ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
3 x 12

Sotts press,
3 x 6 (easy)

Lu raises,
3 x 10 (easy)

Seated high box jumps,
4 x 2-3



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(OPTIONAL) CONDITIONING



For time 21-15-9 reps of:

Thrusters 50/35kg
Pull-ups
Bar facing burpees

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
8 @ 68%
8 @ 70%
8 @ 72%
8 @ 74%
Rest 1-2 minutes between sets.

____


SNATCH

Build up to a heavy set of Snatch pull + Snatch + Snatch balance in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

___


CLEAN & JERK

Build up to a heavy set of 3 “touch and go” split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell. "

BONUS WORK



ACCESSORY


Behind the neck push press with snatch grip,
4 x 12 (hard)

Snatch grip romanian deadlifts,
4 x 10 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
16-18 total reps.


OR

CONDITIONING

8 Rounds for time:
500/400m bike erg
4 Snatches 60/40kg
8 Pull-ups
4 Clean and jerks 60/40kg

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s ski
2) 3 Dumbbell snatches + 3 Push press + 3 1-Arm overhead squats*
3) 5 Kettlebell swings + 5 Goblet squats
4) 16 Deadbugs

Ensin 3/3/3 oikealle kädelle, sitten 3/3/3 vasemmalle. Molemmat saman minuutin aikana.

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

STRENGTH


4 Sets of 3 Front squats right into 5 Back squats @ 50% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK


20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Ski
2) 5 Kettlebell swings + 5 Goblet squats
3) 10-15 Sit-ups
4) 10 Dumbbell hang clean and jerk, alternating arm.

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CLEAN AND JERK

2 x (2+1) @ 74%
2 x (2+1) @ 79%
2 x (2+1) @ 84%
Lift every 2:00 min

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STRENGTH

3 Sets of
7 Front squats right into 13 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg
2) 5 Squat cleans (moderate/heavy)
3) 10-15 GHD Sit-ups
4) 10 Dual dumbbell push jerks (moderate/heavy)

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 8/8 (hard)

1-Legged reverse hyper,
3 x 10/10 (moderate)

1-Arm bent over row,
3 x 10/10 (hard)

Sandbag bearhug hold,
3 x 1:00 min (heavy)

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Build up to heavy set of 4 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: 2 Power cleans + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 3+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats with pause at bottom,
4 x 6 (moderate)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Push press
Build to 2RM in about 6-7 sets

Try to go heavier than last week!

Single arm ring row
3x 8/8 reps 90"rest between sets

3 Sets:
3 Muscle Cleans + 3 High Hang Speed Power Cleans + 1 Power Clean @5-6/10 RPE
- Rest as needed btw sets

EMOM 5:
Min 1-2: 2 @75% 1RM Power Clean
Min 3-5: 1 @75-80%

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @light/mod
4-5x1+1+1 snatch pull + hang power snatch + hang squat snatch @mod/heavy
rest as needed bwn sets

Strenght and conditioning
Deadlifts 10+8+8+8 reps @light/mod to heavyish
perform 7-10 bar over burpees after deadlift set
rest 1.5-2.5 min bwn sets