WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Clean and jerk,
4 x 2x(1+1) @ 75%
Rest 2:00 min between sets

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SNATCH

Hang snatch,
5 x 1 @ 80%
Lift every 2:00 min.

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STRENGTH

Hatch, week 1 day 2.

Back squat,
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

Käytä Hatch -ohjelmassa prosenttien laskuun painoa, joka on 90% laskennallisesta maksimista.
Esim: jos laskennallinen maksimisi olisi 90kg, niin laske kyykkypainot 81kg:sta.

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(OPTIONAL) BONUS

Strict press,
3 x 5 @ RPE 8

1-Arm dumbbell bent over row,
4 x 8/8 @ RPE 8

Core:
3 Rounds of:
:30s-1:00 min sandbag bearhug hold
15m+15m 1-Arm suitcase carry
12-15 Weighted hip extensions on GHD or back rack good mornings