Warm Up
2 rounds
45s easy/30s mod/15s fast cardio machine
8+8 single leg RDL
8+8 single arm hang snatch
8+8 single arm press on static lunge hold
16 alt leg v.ups
then some barbell prep for snatch and start workout

Weightlifting (22 min total time)
Every 30 sec for 8 times
1 hip snatch @60-70%
rest 2 min
Every 45 sec for 8 times
1 hang snatch (mid thigh) @65-75%
rest 2 min
Every min for 8 minutes
1 snatch from floor @70-80%

Metcon
8 min amrap
3 power cleans
3 front squats
3 push jerks
target weights @50/35kg, scaled 42.5/30kg or 35/25kg.
target 8+ rounds. Eli voit lähestyä tätä emom periaatteella.

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
8 sets of 3. Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Power clean + Split jerk,
8 x (1+3). Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• CLimbing weight until lifts start to slow down.

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STRENGTH

Back squat,
3 @ 70%
3 @ 80%
3 @ 90%

Front squat,
EMOM 5: 5 Front squats @ 64%

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated Arnold press with dumbbells,
3-4 x 15 (moderate)

Core:

3 Rounds,
15 GHD Sit-ups
15 Hip extensions

3x1@100+% pal 2min

Headstance 1/2

AMRAP 10
5 + 5 DB OH lunge steps
5 strict pull up
5 + 5 pistol squats
5 Bulgarian ring row

3-5x3-6 false grip strict ring pull ups palms forward

4 sets kipping in dip down position(on blocks and dumbells or rings)
4x2-5kipping ring dips(on blocks and dumbells or rings)
5x1-6 kipping c2r

5x1-3 baby muscle ups
3-5x10-30s false grip hang

Add one set every week where mentioned. Try to add reps, but also try to save at least one rep in bank.

As many reps as possible in 13 minutes of :

1-2-3-4-5...etc
Devils Clean & Jerks
1-2-3-4-5...etc
Kipping Movement you choose
40 Double Unders

DB´S 22,5/15kg

EMOM x 10

1 power snatch + 1 hang power snatch

60-70% of 1rm power snatch / BE FAST!!

EMOM x5

1 snatch grip push press + 1 snatch balance + 1 OHS 2s pause / easy&fast

Warm Up
2 rounds
2 min cardio
20 banded monsters walk
10-15 banded glute bridges
10-15 double db shoulder press@light weight
15 hollow rocks

Strenght
Shoulder Press 5x5reps@65%, new set every 2 min.
Hip Thrust 3-4x8-12reps@50-70% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 12
1) Wall walks x 2-3 reps
2) Box Jump, step down x 8-12 reps
3) Banded Strict Chin Ups x 8-12 reps

Kyykky 4x85%

Etuheilautus 3x30

Reverse Crunhes’ 3x30

Quad Blast 3 kierrosta