Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch

3x8 Snatch Grip Deadlift

• Use the heaviest weight from hang power snatch
• 90s. Rest between sets

Power Clean + push jerk heavy single

-quality reps!

2 x Squat Clean @ 60%

NOT TNG!

10 x 110% EFFORT!

Clean Week 3
5x4 Clean
One more rep than last week

DYNAMIC WARMUP:
3 sets:
10+10 Ankles & calves pumps
10 Baby makers
10 Air squats slow & controlled
5 side plank crunch / side

3 sets:
6 box step ups
8 alternating lunges
10 dumbbell goblet squats
10 alt. plank to single arm reach
– Increase dumbbell load for the goblet squats each set.

1 set:
5+5 bulgarian split squat no weight
5 box step ups
10 abmat situps/ 7 ghd situps

WORKOUT AMRAP20:
RX:
8+8 Bulgarian split squat (2x 15/22,5kg)
8 double db box step ups (2x15/22,5kg)
20 abmat situps / ghd situps

Post workout:
Stretching

Dead Stop Reps

3 x 12

12 minutes, on the minute:

• Power clean
• Front squat with pause
• Clean

Weights around 2/3 of 1RM clean

Three rounds:

• 800 m run
• 30 dumbbell squat cleans, 50 pound/35 pound or 25 kg/17,5 kg
• 30 burpees