A)
Waving Power Snatch
3x EMOM5
1 rep each min
Wave 1: 65%-70%-75%-80%-85%
Wave 2: 70%-75%-80%-85%-90%
Wave 3: 75%-80%-85%-90%-95%
NO REST BTW EMOMS

B)
For time
Cash-In:
200m Run

Then perform 10 rounds of:
3 Power Snatches @60/43kg
3 Bar Facing Burpees

Cash-Out:
200m Run

Timecap: 13 mins

2@100%, 2×2@105%, sn-%, rest btw sets 2min

2@70%, 1@75% 1@80%, rest btw sets 3min

E2M x 6

3 "No feet" Snatch balance + 2 OHS

Huom! Tekniset painot (n.40-50% of 1RM snatch) No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

Warm up with empty barbell:
3 x 10 Alt. Bodyweight split jerk
2 x 6 Split press behind the neck
2 x 6 Split jerk behind the neck

E2M x 8
4 sets: 3 Split jerk behind the neck (2s pause at the catch)
4 sets: 3 Split jerk (2s pause at the catch)

Huom! Tekniset painot (n. 40-50 of 1RM jerk)

1x [ 1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean ], pick load

Every 1:30 for 15 mins (10 sets)
@65-75% of 1RM Clean

Mave 5*3

Penkki 5*3

5*3 takakyykky

Extra core

Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
4-8 strict pull ups
:20-30 side plank hold R/L
then some overall mobility as needed and start workout

Strenght
Bench Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets
Strict Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets

Accessory Work
2-3 sets
10 ring push ups
15 banded strict pull ups
20 band pull aparts
25 abmat sit ups
rest as needed bwn sets

Metcon
2 sets
20/16 calories ski @moderate pace
rest 1 min
16/12 calories ski @ fast pace
rest 1 min
12/9 calories ski @fast + pace
rest 1 min
20/16 calories run @moderate pace
rest 1 min
16/12 calories run@ fast pace
rest 1 min
12/9 calories run @fast + pace
rest 5 min after full set

Jos ei ole kahta laitetta mahdollista ottaa tee ensin sillä toisella 2 settiä ja vaihda sit seuraavaan.