GO EVERY 4 MIN. x 9
(3 rounds = 36 min.)
* Aim to get atleast 60s. rest before next set

A1. In 4 min.
4 x ww
12 x dbl KB hang snatch @2x 20/16kg
50m front rack carry (4 x 12m) @2x20/16kg

A2. In 4 min.
16 x dbl DB hang clean @2x22,5/15kg
18 x pull ups
20 x stationary oh. lunges (10+10) 1 x 22,5/15kg

A3. In 4 min.
18/15 cal. ski/row
15 x box jump
20 x slamball

RX
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

– Score is the heaviest load for each section.

INTERMEDIATE
Same as Rx’d

BEGINNER
2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

– Score is the heaviest load for each section.

Warm Up
2 sets
2 min rowing
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 position squat snatch

Weightlifting
Emom 12
3-position snatch (mid thigh, below knee and floor)
start @60% and build to 80-85% on last sets.
then

3 sets 2 snatch pull/high pull @95-105%
rest 2-3 min bwn sets

Strenght
Back Squat
2 sets
6 reps @65/68%
4 reps @75/78%
2 reps @85/88%
rest 3 min bwn sets

Metcon Prep
3 sets:
:45 rowing (add speed)
3-5 toes to bars
8 walking lunges (building in weight)
10-15 double unders
rest 1-2 min bwn sets

Metcon
2 sets
3 rounds of:
8-12 toes to bars (unbroken set is goal)
10 walking lunges @15/22.5kg's
25-35 double unders
time target is sub 5 min per 3 round set.
rest 3 min bwn sets

Snatch + Low hang snatch complex

Build up to a heavy weight in a snatch complex of: Snatch + low hang snatch

TC: 15 min

*Temput kyykkyyn!

EMOM x 40

1) 10-17cal row
2) 10-17cal ski
3) 10-17cal echo
4) rest

Target VK 1- VK2. Valitse sopivan haastavat kalorit kuitenkin niin, että pystyt lisäämään seuraavilla viikoilla 1-2per caloria per viikko

Front squat 10x3
85% of 1rm

Back squat 8x3. Rest 2minutes.

EMOM8
1: 30-45s single leg hip thrust hold
2: 30-45s single leg hip thrust hold

EMOM8
1: 30-45s sideplank hold
2: 30-45s sideplank hold

Back squat

4-3-2-3-4

E3MOM /2-3rep in tank

• 3 high box jump after squats

E4MOM x5:
5 jumping BMU (low / high bar) / 1-5 BMU
10 heavy alt. db snatch (30/22,5)
20 / 15 cal row

Tavoiteaika: 1:30-1:45, TC 2min / interval.
RPE 8