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

Part B).
Hang Snatch & Low Hang Snatch
(8 sets x 1+1 / 55%-70%)

A,
For time:
3 Bike Calories
6 Double Unders
6 Bike Calories
12 Double Unders
9 Bike Calories
18 Double Unders
12 Bike Calories
24 Double Unders
15 Bike Calories
30 Double Unders
18 Bike Calories
36 Double Unders
21 Bike Calories
42 Double Unders
24 Bike Calories
48 Double Unders

Goal: Sub 12 min

B,
Complete as many rounds as possible in 6 mins of:
10 Landmine Rotations, pick load
10 Kneeling Banded Crunches
10 Back Extensions

Easy

Lämmittely plus taito 20-30min

Taito :

1. Käsilläseisonnasta kuperkeikka x 5
2. Seinää vasten ponnistus x5-10 Neljä kierrosta

Kondisosio (HUOM RPE 5-6)

1. Support hold 5x3s (5-10s tauko)
2. Pushup + ring row peräkkäin putkeen 10+12
3. Russian sit up KB x 8
4. Dip x 8
5. Rope jump x 1 min
6. Reverse burpee x 8
7. Rope jump x 1 min

3 rounds

week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min

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SNATCH BALANCE + OHS
2[2+1]@up to 60%, 3[2+1]@65%, sn-%, rest 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH *halting 3sec
2[3+1]@up to 57%, 3[3+1]@63% sn-%, rest 2min

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CONSENTRIC JERK
3x3@50-60%, jerk-%, rest 2min

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POWER CLEAN + SPLIT JERK *both side
2-3[1+2]@up to 63%, jerk-%, rest 2min

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DEFICIT SNATCH PULL *full foot
2-3x3@+5kg today best snatch, rest 2min

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BEGINNER
week 1/6

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CLEAN PULL to POWER POSITION
2x3@barbell, 4x3@up to 70% bw-%, rest 2min (bw 70% = 1 RM CL&J)

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

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PUSH PRESS
3x3@RPE8 (could do 2 more) rest 2min

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video: CLEAN PULL to POWER POSITION

3 rounds of:
10+10 One-KB front rack Reverse lunges
10+10 Oblique KB swings
10+10 DB side bends
10+10 DB snatch
Rest

RestDay!

Push press 12-10-8-6 reps

On the Minute x 12 [6 Rounds]:
Minute 1: 15 Bar-Facing Burpees
Minute 2: "X" Bar Muscle-ups

Accessory work- 10 min T.C
In partners
Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

Wod “partner macho man”
20 mins eve and odd Emom
Partner 1: 3 power clean/3 front squat/3 STOH@70/50
Partner 2: 10 Burpees

Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

Partner wod
In 13 mins
10 rounds of ( relay style 5 rounds each)
10 Dumbell thruster @2x22,5/15kg
30 Double under
Remaining time max rep wall walk

4 mins rest

In 13 mins
10 rounds of ( relay style 5 rounds each)
10 cal row
30 air squat
Remaining time max rep bar mu / c2b/ pull up