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

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + SN BALANCE
4[1+1+1]@light weight pal 2min

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PUSH PRESS + SPLIT JERK *rack
5[1+1]@up to medium weight pal 2min

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[2+2+2]@bb pal 1-2min

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POWER CLEAN + CLEAN + SPLIT JERK
4[1+1+1]@up to moderate weight pal 2min

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3-POSITION PAUSE SNATCH PULL *pause floor 2cm + knee + power position
3[2+1]@+5kg today best snatch pal 2min

HSPU 1 rep max form check (4x1)
HSPU kipping rep max one shot

A: BTN push jerk + push jerk from rack 8x1+1, focus on technique, not weight

B: power clean + push jerk 2+1; 1+2 x5 set @75% of c&j max

6 Sets of:

6 pendlay row AHAP & push press AHAP

Go every 3:00

1. Muscle clean + front squat + push press + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + low hang clean + split jerk
   6 x 1+2+2
   rest 2min

3. Clean pull + low hang clean pull
   5 x 1+3
   rest 2min

LÄMMITTELY
2 kierrosta, 60-90s.
1. AKK - lankku
2. Eteentaivutus - mittarimato
3. Pike punnerrus
4. Lapsen lepoasennossa käsien kurotus
5. Jousiampuja kuminauhan kanssa kyljellään
6. Sivulankussa soutu

VOIMA
3 x 8 pystypunnerrus tangolla
Lepo sarjojen välissä 1min
Merkkaa treenin tulokseksi pystypunnerruksen paino

TRIANGELI
Emom 12min
Jokaisella alkavalla minuutilla 6-10 cal laitteella
Kaikkien laitteiden jälkeen seuraavalla alkavalla minuutilla lepo

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

3x Klustereina*

Askelkyykky/split V1

Hipthrust V1

*Kluster: 8toistoa 40s taukoa ja perään 8toistoa

500m ski erg
then 8 minutes
10 seated face pulls
10 hollow rocks
5 ring rows

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4 rounds for quality
8 Chest-to-ring Pull-ups
5 Ring Dips
3 Ring kips

• use bands if needed
• chest to rings, thing thumbs under boob muscle
• ring dips as low you can