Week 2/4 snatch cycle

1. Snatch pull + tall snatch + OHS
   4 x 2+2+2 x 30-50%
   rest 90s

2. Hip snatch + Hang snatch + Snatch
   5 x 1+1+1 x 75%
   rest 2min

3. Snatch pull + pull below the knee
   3-5 x 2+2 x 85-90%
   rest 2min

EMOM25:
a) 20-40 DU / 30s DU training / 40-80 SU
b) 20-40m carry (anything, anyhow)
c) 6-12 ring dip
d) 10-20 wb
e) rest

RPE 8 - työaika ~30s / min.

Penkki 2x2x82,5%

Kyykky 4x4x72,5%

Vauhtipunnerrus Max3
Kapea penkki 3x5 (50-60-70%) 80% x amrap
2lankun penkki stopeilla 3x5 AHAP
-valitse 1 liike

Jefferson Curl 3x20

Sit Ups 3x20

Kyykky 4x7x65%

Bulgarian Split Squat 4x15 / jalka

Outdoor wod

4 rounds for time
400m run
50-40-30-20 KB swing 24/16
50-40-30-20 mountain climber

DELOAD WEEK

Partner workout

5 rounds
In 3 minutes:
20 syncro air squat
20 syncro medball sit-up
AMRAP burpee to target (shared)
2min rest

DELOAD WEEK

A) Every 60s for 3 sets
2 hi-hang power snatch + 1 power snatch @40% 1RM

Every 90s for 3 sets
1 hang power snatch + 2 power snatch @50-60% 1RM

Every 2min for 3 sets
2 power snatch @60-70% 1RM

B) Accessory
5min AMRAP (for quality):
Alternating turkish get-up

A) 8-6-4-2 hang power clean
Use weights that allows you to move barbell efficiently

B) Handstand strength complex
3 rounds for quality
1 kick to wall handstand + 6 shoulder taps + 8
shoulder shrugs + 10s handstand hold
+
Free handstand hold practise

C) For time with partner
30-20-10 squat clean
12-10-8 wall walk

Share repetitions

Squat clean weights:
♂ 50 / 60 / 72,5
♀ 35 / 42,5 / 50

5min Row/Bike/Airbike/Ski

Then 3 rounds:

5+5 DB Snatch
5+5 DB Goblet Lateral Lunge video
10 DB Russian Twist
10 Kipping Swing

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Hip Flow video or Hip Flow 2.0 video

Warm Up
2 rounds
1.5 min cardio machine
20 banded monster walk in place + 10 band glute bridges
8 tempo banded air squat (41X1)
8 hh ring row
:20 Knee tuck hold
then some squat/Oh mobility and start strenght part

Strenght
4 sets
Tempo Back Squat x8 reps (41X1) 4 sec down, 1 sec pause, up, 1s reset
rest 1 min
Strict Pull Ups x 8-12reps
rest 2 min

Str&Condition
3-4 sets
12 db/kb deadlifts
9 db/kb hang power cleans
6 db/kb push press
all with 2 db/kb's, building in weights and 3+4 rounds use very challening
weight
rest 1.5-2.5 min bwn sets