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

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PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min

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SNATCH + SNATCH ABOVE KNEE
1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

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SNATCH PULL
2-3x3@+5kg today best snatch, pal 2min

4 x 8 reps

Go every 2:30

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf stretch on post ( each )
30s Banded pass trough

3 rounds :

7 Wallballs
3-5 HSPU
3 Power Cleans
1:00 Row

** Romanian Deadlift**

3 x 8 @ 35 - 45 %

SO 2:00

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Front Squat
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Strength:

A, Banded Sumo Deadlift
10-8-6-4-2 @build up

B, 3 sets:
- Narrow Heels elevated lumberjack squat x 6-8
- Single Leg Banded Hamstring Curl x 12 / 12

C,
In Teams of 2:
EMOM 12
Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Box Jump Overs
Min 2 - P2: AMRAP cal Bike / P1:AMRAP Box Jump Overs
Min 3: Rest

Score : total cals + total box jump overs

Ring Muscle-up Drills / Capacity

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

A,
Tall Power Clean + Push Press
(5-6 sets: 2+2)

B,
Tempo Clean Deadlift + Hip Power Clean + Pause Split Jerk
(5-6 sets 1+2+1 / 3 sec pause in the dip)

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Feet on ground.