week 5/9
WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH + TALL SNATCH
3x2[2+2]@barbell, rest 1min

SNATCH + SNATCH BALANCE
2+2@up to 74-76%, sn-% rest 2min

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MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1min

CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@barbell, 1+1+1@up to 75%, 3[1+1+1]@79% jerk-% rest 2min

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DEFICIT CLEAN PULL
2x3@+5kg today best jerk, rest 2min

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2/6 PreAdult BEGINNER

WARM UP + TECHNIQUE 10-15min

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SNATCH DROP
4x3@barbell, rest 2min

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SNATCH PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 50% = 1 RM SN)

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

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video: SNATCH DROP (DROP SNATCH)

video: SNATCH PULL to POWER POSITION (SNATCH dL to POWER POSITION)