WARM UP + TECHNIQUE 10-15min

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH

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SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% sn-%, rest btw sets 2min

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POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 75-80%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min

Every 90 s x 8 sets:
1 power clean + 1 hang squat clean + 2 jerks

1. 14-20 single leg V-ups
2. Row x 50s @easy pace
3. 5-10 x TTB's / knee raises
4. Row x 20s @fast pace
5. 50s x reverse lunges

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH

video: PRESSING SNATCH BALANCE

video: PRESS IN SNATCH

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SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% sn-%, rest btw sets 2min

video: SNATCH SLOW HIGH PULL

video: SLOW PULL SNATCH

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POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 65-70%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min

video: PAUSE SNATCH DEADLIFT or SEGMENT SNATCH DEADLIFT

6-6-4-4

For time

• 10 sumo deadlift high pulls
• 12 hand-release push-ups

♀ 65 lb
♂ 95 lb

10x (40 Sec Seated Sprint on High Damper, 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

8x (40Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

6x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
-Rest 2 Min-

4x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy
Time: 46 Min

A) Strength
Pull ups (strict)
3-5-3-5-3
Between pull ups
3+3 Heavy DB box step up
3+3 1-leg squat off box
3+3 ice skater jumps

B) Cardio
EMOM
1. 10 wall ball + 10 wb windshield wiper
2. 10 KB swing, OH + 5-10 push up
3. 10 plate OH lunge + 10-20 plate twist
4. 10 Goblet squat + 5-10 side plank dips
5. 8/10 cal row + 10 shoulder taps in plank
6. REST

A: Hang power snatch + Power snatch+ squat snatch
B: Hip power clean+ hang power clean
C: Snatch pull @90% of max snatch 4x3(ecc. slow motion)

Every 2min x 8

A) 4-4-4-4 bench press (pause rinnalla)
B) 4 strict pull up