week 7/9

WARM UP + TECHNIQUE 10-15min

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

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SNATCH
2x3@barbell, 3@50%, 2@60%, 1@70%, 1@80%, 1@86%, 1@90%, 1+1@88%, 1@94% sn-%, rest 2min

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CLEAN + SPLIT JERK
2[1+2]@barbell, 1+2@50%, 1+2@60%, 1+2@70%, 1+2@80%, 1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% rest 2min

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CLEAN PULL *full foot
2x2@+5kg today best jerk, rest 2min

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4/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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OHS + SNATCH DROP
4[3+3]@barbell, rest 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 (could do 2 more) reps, rest 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE + SPLIT JERK *split jerk both side 1+1
4-6[1+2+2]@RPE8 (could do 2 more) reps, rest 2min