22.3 Open workout

Thruster 3 RM

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
Rest as Needed b/t Sets

5 min AMRAP:
－10 hammer curls
- 10 wrist extensions

5 min max distance plate pinch carry

35' AMRAP w. partner
1000m row
80 DU (together, split as you wish)
60 wall ball (can be partner WB)
40 box jump
20 ttb
10 syncro burpee

EMOM 16
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)
3. 8-10 + 8-10 one arm KB row
4. 14-20 plank shoulder taps

week 5/9
WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH + TALL SNATCH
3x2[2+2]@barbell, rest 1min

SNATCH + SNATCH BALANCE
2+2@up to 74-76%, sn-% rest 2min

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MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1min

CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@barbell, 1+1+1@up to 75%, 3[1+1+1]@79% jerk-% rest 2min

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DEFICIT CLEAN PULL
2x3@+5kg today best jerk, rest 2min

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2/6 PreAdult BEGINNER

WARM UP + TECHNIQUE 10-15min

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SNATCH DROP
4x3@barbell, rest 2min

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SNATCH PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 50% = 1 RM SN)

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SNACTH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-5[1+3]@barbell / RPE8 (could do 2 more) reps, rest 2min

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video: SNATCH DROP (DROP SNATCH)

video: SNATCH PULL to POWER POSITION (SNATCH dL to POWER POSITION)

week 6/9
WARM UP + TECHNIQUE 10-15min

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

SNATCH + SNATCH Above Knee
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, rest 2min

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MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1min

CLEAN + CLEAN Above Knee + SPLIT JERK
2[1+1+2]@barbell, 1+1+2@58%, 1+1+2@68%, 1+1+2@73%, 1+1+2@78%, 1+1+2@83% jerk-%, rest 2min

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DEFICIT SNATCH PULL
2x2@+5kg today best snatch, rest 2min

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3/6 PreAdult BEGINNER

WARM UP + TECHNIQUE 10-15min

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STEPPING SPLIT PRESS *both side *saksiintyönnön rytmi takaetu - palautus etutaka (askeltaen)
3[3+3]@barbell, rest 2min

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DROP TO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@stick/technique barbell *light, rest 2min

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DIP & DRIVE + PUSH PRESS
3[1+3]@barbell, rest 2min

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SPLIT JERK *rack/block
4-6x2@barbell / RPE8 (could do 2 more) reps, rest 2min

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video: DROP TO SPLIT

Every 10 minutes x 3 sets complete:

A.)
21-15-9
Sync. Single arm DB thruster @22,5 /15 kg
Sync. Burpee
Partner wall ball sit up @ 9/6 kg
Remaining time rest!

B.)
21-15-9 (Relay style)
Wall ball @9/6 kg
V-up
After each set 20 DU / person.

C.)
21-15-9 ( Yo Go I Go)
Double dumbbell hang snatch @2*22,5/15 kg
Front rack lunges @2*22,5 kg/15 kg
After each set 2 wall walk/ person.