Part A).
Skill Primer
Hang Muscle Snatch, Drop Snatch & OHS
(5-8 sets x 2+2+2)

Part B).
Tempo Snatch Deadlift & Power Position Snatch
(8 sets x 1+2 / 55%-70%)

40 lateral bar over jumps
6 thrusters
9 bar facing burpees
12 wallballs

*rest 1:30 min between rounds.

Bench Press

5-3-1-5-3-1

Go Every 3:00

week 7/9

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@86%, 1@90%, 1@88%, 1@94% sn-%, rest 2min

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CLEAN + SPLIT JERK
1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% rest 2min

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CLEAN PULL
2-3x2@+5kg today best jerk, rest 2min

Run 5-7km

1k Warmup
2:00 Fast
1:00 Recovery
500m Cooling Down

Toista niin monesti että annettu matka toteutuu

Basic Conditioning @ HR Zone 2 - 3 ( 70 - 80 minutes )

8 Minutes Any Machine
1 - 3 Squat Snatch 70 - 85%
5 Bench Press 75%
5 RMU

12/9 cal AB
10 alternating DB snatches
6 wall walks
10 alternating devil presses with the same DB as before
12/9 cal AB

In pairs, 3 rounds each, one does the whole thing while the other one rests ...

Squat clean 1 RM

Warm Up
2 rounds
1.5 min cardio
20 slow cossack squats
5 banded pass through + 10 band pull aparts
10/10 standing trunk twits

Strenght
Overhead Squat with barbell, 3x8 reps @moderate weights
rest 1.5-2.5 min bwn sets
Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps @moderate weights
rest 1.5-2.5 min

Metcon
20 minutes of easy/mod pace cardio
perform 10-12 weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)
voit vetää 10 min ajan yhtä laitetta ja toisen 10 min vaihtaa päittäin kaverin kanssa.

A,
7 rounds for quality of:
Monostructural Cardio, 3 mins
2 Push Press, pick load

Monostructural Cardio- Bike or Row at RPE 7/10
Push Press- 85%+ 1RM

B,
3 rounds, each round for time, of:
10 Strict Pull-ups
20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
30/25 Bike Calories
Farmer Carry, 24/16kg, 30m
150 Double Unders

Rest 2 mins between each round.

Goal
Consistent effort on all rounds and sub 7 mins each round.

C,
Stretch:
Pec Stretch
:60-90 sec

Couch Stretch
2 min/side

Banded Lat Stretch
:60 sec/side

Adductor Stretch
:90 sec