3 sets of:
2 Squat Snatches
- No TnG
- Rest 2min btw sets
- Go by the feeling, NO FAILS!!

5 sets of Snatch Complex:
2 Snatch Pulls + 2 Hang Power Snatches + 2 Snatch Balances, pick load
- Rest 90-120sec btw sets

On the minute for 20min
1. 30s row (hard effort)
2. 6-8 toes to bar + 20-30 double under
3. 30s row (hard effort)
4. 6-8 DB hang snatch 22,5/15 + 6 box jump 24/20
5. Rest

“Adderall”- with a clock running to a 27 minute cap.
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Penkki 5x2x80%
-2s stoppi

Ylileveä penkki 2x15 (noin 40-45%)

Kulmasoutu käsipainoilla 4x15
-perse kiinni seinässä!!

Takaolkapääsoutu 4x15

Penkki käsipainoilla 4x15

1) Squat snatch + snatch balance+OHS 8x(2+2+1)x70%

Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
8+8 1-Arm upright row
6+6 1-Arm overhead squats
20 Flutter kicks
5 High box jumps

---

Snatch

Build up to a heavy, but fast moving weight in a complex of:
“Hang snatch + Low hang snatch + Snatch” in 15:00 minutes.

---

Tempo back squats

Build up to a heavy set 4 tempo back squats (3:3:X:1)
* 3s alaslasku
* 3s paussi alhaalla
* kyykky ja uusiksi.
* 15:00 min

---

Core:
3x
18 V-ups
1:00 min plank hold
40 Cyclist crunches

Bonus:
4 x 15 Barbell bicep curl
4 x 10+10 JM press

15-12-9 for time
Front squat (from the floor) 60-70% 1RM
Push-up

Rest until 8, then

15-12-9 for time
Back squat 60-70% 1RM
Strict handstand push-up / box hspu

KB work
1,
KB wind mill
3 sets of 5reps/side
- heaviest weight for each set

2,
Turkish sit up
3 sets of 5 reps/ side
- heaviest weight for each set

3,
KB Snatch + Push Press
3 sets of 5 reps/side
- heaviest weight for each set

Every 1:30 x 6
2 Snatch Balances, pick load

• Stay light to moderate and work up over the 6 rounds.
• The focus should be on technique and positions.