Warm up
2 rounds
15 air squats
12 hollow rocks
9+9 single leg hip bridges
6 reverse snow angels
3 burpee + squat jump
then 2 rounds with barbell
5 muscle snatch
5 behind neck press
5 pause ohs (2sec)
3 hang power clean
3 split jerk
rest 1 min bwn round.

Week 1
In 10-15 minutes cap
Squat Snatch 5x3 (@50-70%)
- Focus on consistent landing position with active shoulders
- Singles, No touch and go!
rest 3-5 minutes and start
in 10-15 minutes cap
Power Clean&Split Jerk (5x3+1) @60-70%
- 2 power cleans and then 1 power clean + 1 split jerk
- Be sharp on lifts and focus on fast turn over and catching on power clean.
- On split jerk catching position, try to keep balance for 2-3 seconds.