Alternate A&B for 5 rounds:

A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+

DELOAD week 9/9

WARM UP + TECHNIQUE 10-15min

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
3[3+3+3]@barbell, rest btw sets 1min

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SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH *NO HOOK GRIP
2[2+2+2+2+2]@barbell, 3[2+2+2+2+2]@50% sn-%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
3[3+3+3]@barbell, rest btw sets 1min

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CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *NO HOOK GRIP
2[2+2+2+2+2+2]@barbell, 3[2+2+2+2+2+2]@50% jerk-%, rest btw sets 2min

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6/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@barbell / RPE8 *could do 2 more reps, rest 2min

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SNATCH PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 50% = 1 RM SN)

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SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 *could do 2 more reps, rest 2min

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MUSCLE SNATCH from HIP + TALL SNATCH
3[3+3]@barbell, rest 1min

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SNATCH PULL to POWER POSITION + SNATCH above knee
4-5[1+2@RPE8 *could do 2 more reps, rest 2min

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video: MUSCLE SNATCH from HIP

video: TALL SNATCH

A) Clean and jerk complex:

10 x Clean + 2 jerks with 2-3s pause + 1 jerk
- Moderate paino.
- 2-3s paussi työnnön catchiin, vikassa normaalivauhti, mutta hyvä catch.
- Nostot 2:00 min välein

B) Clean pullit korokkeella seisten 4-5 x 3 - raskas

C) Push press, nousu raskaahkoon 8 sarjaan. Sitten 3 x 8 @ -10-5kg

D) Accessory

3-4 Rounds of:
10 Sotts press tangolla
5 x 5s kidutuspito kiekolla
5+5 Windmills

Finisher:
12-14 x korkeat boxhypyt, 2-3 sarjoissa.

Complete as many rounds as possible in 12 minutes of

• 7 muscle-ups
• Bike 21 calories

For time

• 100 chest-to-bar pull-ups
• 100 push-ups
• 100 GHD sit-ups
• 100 single-leg squats, alternating

Before workout:
Find a heavy 5 rep Bench Press

Workout:
15 min AMRAP:
5 Chest to Bar Pull Ups
30 Double Unders
10 Push Ups

Deadlift 5x3 @RPE 4
(2-4 reps in the tank)
Rest 2-3min between sets.

For Time :

21-15-9 Power Cleans 42,5/30kg
15-12-9 Bar Over Burpees

TC 7

5 rounds for time:

3 Thruster
6 HSPU
9 TTB

RPE 4

Target <5min
Loadings:
Rxd: 70/50kg
Masters: 50/35kg
Tailored: 45/32,5kg

2 min ON, 30s. OFF (with a pair)

2 rounds
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. devil's press (split anyhow)
4. row (both working at the same time)
5. sandbag over shoulder (split anyhow)
6. box step over (split anyhow)