WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Snatch,
4 x 2 @ 75%
Rest 2:00 min between sets

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CLEAN AND JERK

Hang clean & jerk,
5 x 1 @ 80%
Lift every 2:00 min.

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STRENGTH

Hatch, week 1 day 1.

Back squat,
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%

Front squat,
5 @ 60%
3 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

Push press,
3 x 5 @ RPE 8

Pull-ups,
3 x Max reps (Use bands if needed. Target rep range 8-12)

Core:
3 Rounds of:
20 Heels over object taps
20 flutter kicks
20 Alternating leg V-ups
Rest 1:00 min between rounds.