Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

Banded deadlift 4x6 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roller T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before
lowering.
-Rest as Needed b/t Sets-

week 3/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
3x3@painotanko / barbell *kevyt, pal 2min

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SNATCH + SN PUSH PRESS + OHS
2+2+2@up to 78%, sn-% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@up to 80%, 3[1+1+1]@85% jerk-% pal 2min

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PAUSE CLEAN PULL *1 sec pause the knee + mid-thigh
3×2@+5kg today best jerk, pal 2min

Push Press
5x every 2:30
5 reps @ 77,5%

3 - 5 rounds:

8 Shuttle Run
8 Ring Rows
8 DB Seated Press ( each )
8 Sit Ups
8 Light Kettlebell Swing

For time:

40 Box Jump Overs 30"/24"
20 D-Ball to Shoulder 60/40kg
10m D-Ball Carry ( Bearhug )

( 5 - 8 )

3 Sets:

3-5 No Jump Legless Rope Climbs

No longer than 30s Rest between Reps
* Rest 2 minutes between sets.

A: Snatch dedlift+ halt power snatch+ halt squat snatch (hold 3”) 3x1-1-1
B: Hang Power clean+ Thruster+ Push jerk 3x1-1-1
C: Rack hold 5x10 mp @with heavy weight

2-4rounds:

5+5+5 wall squat
10 hollow rock
15 snowangel