2s pause at the bottom

4-4-3-3-3

Go every 2:30

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups

For time

• 10 strict chest-to-bar pull-ups
• 20 hand-release push-ups
• 30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

WARM UP + TECHNIQUE 10-15min

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POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min

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CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min

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CLEAN BELOW KNEE + SPLIT JERK
3[2+2]@60-70%, 4[1+2]@75-83% jerk-% pal 2min

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3-POSITION CLEAN PULL + CLEAN PULL
*2cm off the floor + knee + power position
3[2+1]@+5kg today best jerk, pal 2min

EMOM for 3 rounds
16 DB snatches
16 DB good mornings
16 Reverse hypers on box
max Ring row hold
Rest

Deficit Deadlift 15-12-9-6 reps

15 air squats
30 medball russian twists
20 reverse lunges
20s hs hold

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20

DELOAD week 9/9

WARM UP + TECHNIQUE 10-15min

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
3[3+3+3]@barbell, rest btw sets 1min

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SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH *NO HOOK GRIP
2[2+2+2+2+2]@barbell, 3[2+2+2+2+2]@50% sn-%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
3[3+3+3]@barbell, rest btw sets 1min

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CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *NO HOOK GRIP
2[2+2+2+2+2+2]@barbell, 3[2+2+2+2+2+2]@50% jerk-%, rest btw sets 2min

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6/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@barbell / RPE8 *could do 2 more reps, rest 2min

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SNATCH PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 50% = 1 RM SN)

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

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

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SNATCH PULL to POWER POSITION + SNATCH above knee
4-5[1+2@RPE8 *could do 2 more reps, rest 2min

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video: MUSCLE SNATCH from HIP

video: TALL SNATCH

2-3sets:
10-15 GHD hip extension
10-15 cyclist squat