A,
Power snatch
2x2 @40%
2x2 @50%
3x1 @60%

B,
Power Clean and Jerk
2x2 @40%
2x1 @50%
3x1 @ 60%

C,
Back Squat
1x3 @50%
1x2 @70%
2x1 @80%
3x1 @90%

A,
Snatch Technique
Karmunka, power p.+karmunka, beemelés+kiállás+karmunka
B,
Snatch pull @50% x3
@60% x3
@70% x3
@80% 5x3

3 Rounds fot time
21 DB Snatch (alt) @22,5kg/15kg
15 Pistols alt.
9 Deficit HSPU 8/4cm
Goal: Sub 13 min

A,
Power Clean+ 2 Front Squat+ Jerk max. weight, then @90% 3x1
B,
Drop Snatch 3 Rm
C,
Back Squat @50% x3
@60% x3
@70% x3
@80% x3
@85% 5x3

A: Muscle clean + Power clean
B: Practice of reracking the bar to shoulders
C: Clean + 2 jerk (heavy)

A: Excentric tng clean pull doubles (light weight)
B: Clean up to heavy doubles 3x2
C: Supramax. rack hold 5x5mp + dip (110-120% of frontsquat)

Bar muscle up practice
- pulling work
Kipping pull up practice

A: Muscle snatch 2RM
B: Stage snatch (light weight)
C: OHS doubles

CNJ 6x2
Clean pull 5x3
Push press 5x6

Light weight, speed focus

A,
Power Clean+ Push Press
3x 2+2reps@80%
3x 2+1reps@85%
3x 1+1 reps@90%

B,
Front Squat
2x3reps @ 80%
2x3reps @ 85%
2x2reps @ 90%

C,
Deadlift
2x2 reps @85%
2x2 reps @90%
2x1 rep @95%