5 Sets of:
Snatch Pull + 2 Hang Snatch High Pulls @70-73-76-79-82% of 1RM Snatch
Rest 2min

Snatch pull + Power snatch + Squat snatch

Practise Handstand Walk 10-15min

Consistency makes the difference!

Optional Accessory:

3-4 rounds, rest as needed:

1) 20-30 Wall Facing Shoulder Taps
2) 3-6 Strict TTB

4 kierrosta

8+8 1 käden kahvakuula lattiapenkki
10 etunojapunnerrus
2min lepo

4 kierrosta
8+8 1 jalan maastaveto
10 10 lantionnosto jalat seinää vasten kuminauha polvissa
8min
6+6 kahvakuula rinnalleveto
6+6 askelkyykky paikallaan taakse

Sprints
8x 30:60

30" KB-swings
1 min rest
30" burpees
1 min rest

For time:

2 rounds:
200m Run on skillmill
3 Snatches 42/30kg
6 OHS

Rest 2min

2 rounds:
200m Run on skillmill
3 Snatches 50/35kg
6 OHS

Rest 2min

2 rounds:
200m Run on skillmill
3 Snatches 60/42kg
6 OHS

Snatches can be done anyhow.
Timecap 15min

6x10 Shoulder press
- Start with empty barbell and build up to days 10RM.
- Rest 2-3min btw sets.

Strength

(20min)

maxiumal effort lower body
back squat:
3-3-3-3-MR@75%
*5 heavy swings between sets

WOD

10min EMOM
MIN1; muscle up+ air squats
(pick a number on muscle ups, air squats are used as active rest)

“Forearms and lungs”

5min AMRAP:

2-4-6-8…
C2B

1-2-3-4-5-6...
Power Snatch 60/40kg

RPE 5, maximum effort

First 2 C2B and 1 Power Snatch, then 4 and 2, 6 and 3...