4 sets:
3 Pressing Snatch Balances
- Build by feel
- Rest 2min btw sets

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
6-8 half kneeling kb bottom up press or arnold db press R/L
6-8 single leg rdl + clean R/L
6-8 burpees
6-8 tempo ring rows

Weightlifting
3x2 push jerk (pause on catch) + 1 split jerk (pause on catch)
5x1 push jerk + 1 split jerk @60-80%
rest 1.5-2 min bwn sets

Metcon
15 min at 80% effort
50 du or 45 sec of double unders/single unders
5 burpees
5-10 push ups
5 strict pull ups
5-10 kipping pull ups / ring rows
15 air squats

1-2× 2+1@barbell,
2× 2+1@70-75%,
3× 2+1@75-80%, sn-%, rest btw sets 2min

5 sets to build days heavy:
3 Shoulder Presses
- Rest 2min btw sets

Te+Te riip ap
4sarjaa
-2+1 @80%
3sarjaa
-1+1 @85—->%

Raaka te+allepud+Vala
5sarjaa
-2+2+2 @60-65%

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