A.1) Hang snatch below knee
Find 1rm

B.1) Hang clean below knee + split jerk
Find 1rm

C.1) Clean pull from Deficit
8×2 @100%

D.1) Back squat
Find 1rm

Warm Up

Löytyy taululta

Strenght (15-20mins)
Split Jerk From Rack 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (keep moderate pace for 20 minutes)
3 or 4 rounds
20/15 cal machine
20/15 push ups (split these in 2-3 sets)
16-20 goblet hold lunges in place @8-12/14-20kg
16-20 abmat sit ups

4 sets:
2min ON / 1min OFF:
10 Burpees
30 DU
Max Dual DB Floor Presses 2x20/15kg

A:
Skill Primer
Hang Muscle Snatch, BTN Push Press, Pause Snatch Balance (5-8 sets x 2+2+2 / 0:03 pause in the bottom)

B:
Halted Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 55%-70% / 0:03 pause above knees)

A.1) Dip clean Reps ×2~10-15min

B.1) Clean from blocks Above knee
1.) Building weight
2.)2×1 @80%

C.1) Back squat
1.) Building weight
2.) 2×2 @90%

D.1) Db Walking Lunges
2×8

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

The % are calculated from 90% of your 1RM!
3+ means AMRAP!

A.1) Power jerk ×2~10min

B.1) Split jerk w/3.sec pause @dip,recive/catch,recovery
5×1

C.1) Split jerk from rack
8×2 @80%

D.1) Push press
6×2 @90%of 2rm

E.1) Bent over barbel row
5×10 heavy

3 sets:
3 Rounds of:
8 T2B
10 DB Hang Cleans 22,5/15kg (5 on one side then 5 on the other)
14/12cal Row
- Rest 3min

Paused back squat* + Back squat

4 x 1+1 @ 80-88% (aim for 3 RIR on 1st set, 2 RIR on the remaining sets), rest 3 to 4-minutes between sets

• 2-second pause at the bottom of the squat for the first rep

Snatch

3 x 3 @ 75-80%, go every 90-seconds
3 x 2 @ 77.5-85%, go every 75-seconds
3 to 5 x 1 @ 85+%, go every 60-seconds

– Build up within each percentage range
– Drop the bar between each lift on the triples and doubles