WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
14 Dumbbell snatches, alternating arms
7+7 1-Arm overhead squats
7+7 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
Build up to 3 rep max for the day.

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BONUS WORK

ACCESSORY

Snatch grip sotts press,
3-4 x 8 (hard)

Weighted hip extensions,
3-4 x 18 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
16-18 total reps.

OR

CONDITIONING

For time:
21-15-9 Dual dumbbell thrusters, 2 x 22,5/15kgkg
7-5-3 Wall walks

3 Supersets:
10 Seated Double DB Shoulder Presses
10 Barbell Bicep Curls
- Rest 1min btw sets

Rest 3-5min

3 Supersets:
20 Banded Tricep Extensions
10 Double DB Hammer Curls
- Rest 1min btw sets

Warm Up
3 rounds
1 min air bike
10 sots press with stick/light barbell
20 band pull aparts/face pulls etc
15 V-Ups

Strenght
Pocket Snatch + Hang Snatch 5-7x2+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@80-90% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps on last set @60-70% of 1rm.
rest 2-3 min bwn sets

Metcon
3-4 rounds for time
10-15m front rack lunge walk with rx db's
10-15 Toes To bars
10-15m hs walk or 3-4 wall walks

Optional Accessory Work
3-5x8-10 heavy db snatch, start rx, add weight.
3-5x8-10 heavy wall ball shots
3-5x40-60sec sandbag bear hug hold
rest as needed

Practice time;
(Ring) Pull-Up
Chest to Bar/Ring
Hips to Rings
Dip Support Top
Dip support Bottom
Ring Muscle-Up

Triceps extensions 3x15

Front squat
10-8-8-6
2-3 reps in tank

Calories on Row - Ski - Bike

3x 4min ON/1min OFF (Run 8x10m after 30/25 Cal)

3x 3min ON/1min OFF (Run 6x10m after 25/20 Cal)

3x 2min ON/1min OFF

20× 2min

1) Amrap:
10 Kevyt KK-heilautus
10 Goblet kyykky
5+5 Yhden jalan mave

2) Amrap:
8 Vuorikiipeilijä
20s Kaaripito
8+8 Yhden jalan linkkari

3) Kone

4) Kone

Deadlift

4 x 5

Go Every 3:00