In 20min, build by feel:
1 Snatch Pull + 1 Power Snatch + 1 Snatch Balance + 1 Snatch
- Rest as needed

Score: Total weight of your last 5 sets

ylätaljalla raskaita sarjoja 4 kpl

*barbell in the clean rack position, start on the weaker foot

3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

LIGHT-MODERATE WEEK 1/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: HALF BLACKBURNS 0:35

---

TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

--

SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% sn-%, rest btw sets 2min

---

TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 4=2+2
2-3x1x[2+2+4]@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% jerk-%, rest btw sets 2min

---

BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 30%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

---

video: TALL SNATCH

video: PUSH JERK IN SNATCH

video: TALL CLEAN

video: TALL POWER JERK

video: BULGARIAN SPLIT SQUAT *front rack

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

---

video: SEAL ROW

video: BARBELL BW ROW

2-3sets:

40+40m s.a farmer carry
15-30s L-hang

15-20min easy pace bike
.
.
EMOM x 32-40
1) bike
2) row
3) ski
4) shuttle run

40-50s work time/ easy&steady pace PK2
.
.
10-20min easy pace bike

10-20min easy pace cooldown

Every 3 mins for 12 mins do:
12 Box Jump Overs, 60/50cm
8 Clean & Jerks, 60/40 kg
2 Rope Climbs. ( SC: 1 rep or 2 half rope climb)

Remaining time is rest!

10 mins to find daily max of :
1x [ 2 Push Press + 2 Power Jerks + 2 Split Jerks ]

Then
EMOM 8 mins alternating btw:
A) 2 Push Press
B) 1 Power Jerk + 2 Split jerk, keep 2 " pause at receiving pos. in each jerk
Weight is 80% of the heavy complex in first part!

Intervals
10 x 2min On 1min Off

a) 1 Round Of Cindy
Max Calories Machine

b) 15 KBS 24/16kg
5 High Box Jump Over
Max Calories Machine

Steady Pace With Machin