week 1/9

WARM UP + TECHNIQUE 10-15min

MUSCLE SNATCH *vastaanotto päkiälle jääden
4x3@painotanko / barbell *kevyt, pal 2min

SLOW PULL POWER SNATCH + SLOW PULL SNATCH
*move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power snatch and full snatch
4x2[1+1]@up to 74%, sn-%, pal 2min

CLEAN + FRONT SQUAT + SPLIT JERK *jerk both side
3[1+1+(1+1)]@74% jerk-% pal 2min

PAUSE CLEAN PULL *1 sec pause at the knee + mid-thigh
3×2@+5kg today best jerk, pal 2min