Teams of 3
50 min AMRAP

50 box jump
50 jumping pull up
50 kb swing 16/12kg
50 walking lunges
50 knees to elbow
50 push press 29/15kg
50 Back extension tai DL 20/15kg
50 wall ball
50 burpees
50 du tai 100 su

WORKOUT 1

HEAVY WEEK 7/13

WARM UP n.15-20min SAMA

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SNATCH HIGH PULL + HIP SNATCH
1+1@up to 50% sn-% pal 1min

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SNATCH
2-3x1@62% pal 2min

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CLEAN HIGH PULL + HIP CLEAN + JERK
1+1+1@up to 50% jerk-% pal 1min

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CLEAN + JERK
2-3[1+1]@74% pal 2min

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BACK SQUAT
2@up to 98% pal 2min

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RDL *cl grip
3x3@60-70% jerk-% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30 WINDSHIELD WIPER
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE

WORKOUT 2

HEAVY WEEK 7/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@73% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@92% jerk-% pal 2min

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FRONT SQUAT + JERK RACK SUPPORT 6-10sec *jerk rack support first rep 70%
3+1@up to 85% fs-% pal 3min

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SNATCH PULL *first reps full foot
4x2@95% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 LYING LEG RAISE
10@DB BENCH PRESS
10@weight BACK RAISE

3m and then back.

5x 1-2 rope climbs
-rest as needed between sets

-rest as needed
-technique first

-practice for 5min

EMOM 16
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 ghd sit up
M4 rest

1:00 Banded Hip Flexor Stretch ( each )
1:00 Front rack stretch
1:00 Banded Lats Stretch

3 Rounds :

30 Single Unders
4 Snatch High Pull
4 Snatch Pull
4 Hang Power Snatch
2 Over head Squat

4 ROUNDS FOR TIME
250 m row
24 Heavy KB swing
18 dual KB squat
12 dual KB clean&jerk