1 Snatch
- no fails!!!

MODERATE WEEK 3/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
2[1+1]@50-60%, 4[1+2]@70% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@66% pal 3-4min

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SUMO DEADLIFT + 3 PAUSE SQUAT VERTICAL JUMP
*3-sec pause at the bottom of the squat
3x8@71-85% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
8x1@60% *rest for 30 sec between reps

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS
OpenGym

8+8 PALLOF PRESS *split position
8-12 BANDED SEATED 1-LEG HAMSTRING CURL
20m DB FARMER WALKER's + MAX SHRUG

“Victoria”
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

Päivä 15

A.1) Muscle snatch + ohs
5×3+3

B.1) Power snatch + ohs
50%×3+3 60%×2+2 65%×2+2 70%×2+2×2

C.1) Clean
60%×2 70%×2 75%×2 80%×2 85%×2 90%×1 85%×2

D.1) Snatch high pull
80%×3 85%×2 80%×3×2

E.1) Back squat w/1.rep double bounce
60%×3 70%×3 80%×3 85%×2 80%×3

F.1) Press 5×3

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 24 MINUTES
5 Kipping Pull-Ups / Jumping Pull-Up / Ring Row
10 Push-Ups / Incline Push-Up
15 Air Squats
- P1 completes a full round while P2 rests.

Amrap 20 w/ partner

Buy in:
1500/1200m row
- rest 60s -

In remaining time AMRAP:
20 db snatch
20 burpee
20 single db thruster
20 sit up
- rest 60s after each round -

PERFORMANCE
10:00 Practice
Strict Chest to Ring Pull-Up with False Grip
*Focus on False Grip + Low Ring Pulls.

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FITNESS
10:00 Practice
Strict Wide Grip Pull-Up Practice
- Use partner or band or pauses in the top position during your practice.

front squat

5-5-5-10

(2-3reps in tank)

7x3 jerk (70-80% of 1rm jerk)

( push jerk or split jerk )

**Push press

8-8-8-8

(2-3reps in tank)**