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)

A) Thruster technique

B) 3x6 Thrusters @ light weight

C) Squat Endurance
Every 1:30 x 12 (18 mjn)
1) 3 x Front Squat
2) 6 x Back Squat

Back squat 4 RM, then 2 sets Deadlift @ same weight (choose reps)

Emom12

1: 5+5 cossack squat
2: 5+5 lizard
3: 8-10 pancake stretch
4: 90 to 90
5: 0:30 + 0:30 quadriceps stretch

Emom12

1: 5+5 windmills
2: 10+10 th rotations
3: 6-10 plate pull-overs
4: 5+5 tabletop reaches

Emom12

1: 20s hollow hold + hollow rocks rest of the time
2: 0:20 + 0:20 side plank hold
3: 5 plank walkouts
4: 0:45 sit-ups

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

5x
-2 hang power clean

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

40 lateral bar over jumps
6 thrusters
9 bar facing burpees
12 wallballs

*rest 1:30 min between rounds.

SET A | 3 rounds:
8-10 sumo squat
8+8 1-leg hip thrust

SET B | 3 rounds:
6-8 BB rdl
8+8 banded plank knee raise

AMRAP10:
250m ski
10 v-up
20 sandbag lunge
10 DKB deadlift

4 Rounds

5 Weighted Pull-Ups
5 Incline Bench Press w/ DB´S

Rest 2:30 between movements