week 8/9

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, rest 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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ALVA 😊

SEATED SHOULDER PRESS
1@climb to the maximum of the day, rest 2min

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5/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

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MUSCLE CLEAN from HIP + TALL CLEAN
3[3+3]@barbell, rest 1min

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CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

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video: MUSCLE CLEAN from HIP

video: TALL CLEAN