week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min

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SNATCH BALANCE + OHS
2[2+1]@up to 60%, 3[2+1]@65%, sn-%, rest 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH *halting 3sec
2[3+1]@up to 57%, 3[3+1]@63% sn-%, rest 2min

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CONSENTRIC JERK
3x3@50-60%, jerk-%, rest 2min

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POWER CLEAN + SPLIT JERK *both side
2-3[1+2]@up to 63%, jerk-%, rest 2min

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DEFICIT SNATCH PULL *full foot
2-3x3@+5kg today best snatch, rest 2min

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BEGINNER
week 1/6

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CLEAN PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@barbell / RPE8 (could do 2 more) reps, rest 2min

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PUSH PRESS
3x3@RPE8 (could do 2 more) rest 2min

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video: CLEAN PULL to POWER POSITION