Squats
A)
4 rounds
3x Pause back squat
10x KB drag through
10x KB Bent row

4 rounds
3x back squat
5+5x side plank dips
5+5x ukranian twist w. plate

4 rounds
3x back squat
3x hurdle jumps
3x toes to bar

Put more weight on squat each new round

B) Mod. Cindy

Deadlift

10@40%

8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

For time:

1000/900m Row

Into....

15-12-9 Clean & Jerks 60/45kg**
30-24-18 Box Jump Overs 24"/20"

**Every Breaks : 200m Row

TC 15

week 7/9

WARM UP + TECHNIQUE 10-15min

---

MUSCLE SNATCH + TALL SNATCH
2x2[2+2]@barbell, rest 1min

--

SNATCH
2x3@barbell, 3@50%, 2@60%, 1@70%, 1@80%, 1@86%, 1@90%, 1+1@88%, 1@94% sn-%, rest 2min

---

CLEAN + SPLIT JERK
2[1+2]@barbell, 1+2@50%, 1+2@60%, 1+2@70%, 1+2@80%, 1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% rest 2min

---

CLEAN PULL *full foot
2x2@+5kg today best jerk, rest 2min

---

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4/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

---

OHS + SNATCH DROP
4[3+3]@barbell, rest 2min

---

SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 (could do 2 more) reps, rest 2min

---

CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE + SPLIT JERK *split jerk both side 1+1
4-6[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

For time

• 1 round of

  • 30 push jerks
  • 15 ring dips
  • 3 rope climbs to 15 feet

• 2 rounds of

  • 20 push jerks
  • 10 ring dips
  • 2 rope climbs to 15 feet

• 3 rounds of

  • 10 push jerks
  • 5 ring dips
  • 1 rope climb to 15 feet

♀ 75 lb
♂ 115 lb

Warm Up
3 min cardio machine
:45 Plank Hold
:45 Squat hold
10 inch worm
15 ring row
15 kb swings
10 hr push ups

Strenght/Condition
For Quality and Load
15-12-9-6-3-3-3 reps
Bench Press
perform 6-8 wall ball shots right after
rest 2-2.5 min bwn sets

Every min for 12 minutes
min 1 - db snatches x 8-12 reps
min 2 - single arm db oh lunge walk steps x 6+6 reps
min 3 - "small" kip knees to elbows x 10-15 reps

week 8/9

WARM UP + TECHNIQUE 10-15min

---

SNATCH
1@climb to the maximum of the day, rest 2min

---

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

---

ALVA 😊

SEATED SHOULDER PRESS
1@climb to the maximum of the day, rest 2min

---

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5/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

---

CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

---

CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

---

MUSCLE CLEAN from HIP + TALL CLEAN
3[3+3]@barbell, rest 1min

---

CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

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video: MUSCLE CLEAN from HIP

video: TALL CLEAN

LÄMMITTELY
2 kierrosta - n. 1 min / liike
1. Sivukävely kuminauha nilkkojen ympärillä
2. Kyykky ja lonkan loitonnus - kuminauha polvien ympärillä
3. Eteentaivutuksessa pumppailut + mittarimato
4. Liskokierto oik.
5. Liskokierto vas.

VOIMA
3 x 10 takakyykky
3 x 8 yhden käden kulmasoutu

AMRAP 8
10 x askelkyykky kehonpainolla
10 x pystypunnerrus
20 x vuorikiipeilijä

HSPU x5
Pistol squat x10
Pull up x15