5x5 light and fast
This is meant to be a quick primer for the snatches. Barbell, stick or light weight only.

3 Kierrosta:

20+20 Banded clamshells
15+15 banded hip flexors
5-10 Nordic hamstring curls
10+10 single leg hip thrust with KB

Complete Unbroken Set of this barbell complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Score is the max weight use.

Time 20 minutes.

15-12-9-6-3

• db thruster (pick weight)
• t2b
• cal row

10/10 Bulgarian split squats 2KBs in front rack
15 back extensions with a partner on box.

Front squat,

3 x 70%
3 x 80 %
3+ x 90%

Jerk grip bench press
4 sets of 6 reps/side

V* in all sets
rest 90 sec

-third week and small increase from last week if you feeling good

Back Squat

5x5@moderate weight

Pause at bottom.

SO 2:30

Every 3 minutes

3-2-2-2-2

-building up and last double should be V*

3x3 reps. Try to increase load +2,5 - 5 kg on each set compared to last week.