WEEK 1/6

WARM UP 15-20min

Maanantain saliohjelman + clean technique

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

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HIT & HIGH PULL *full foot (contact drill)
3x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@BB / RPE8 *2 reps reverse pal 2min

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PUSH PRESS
3x3@RPE8 *2 reps reverse pal 2min

30’ AMRAP
50 cal row
40 air squat
30 burpee
20 toes to bar
10 power clean

Deload week before new block

Snatch balance
3 sets of 3 @ 50% of 1RM snatch

Snatch
5 sets of 3 reps with a 1 sec pause as you break from the floor and again above the knee @ 60% of 1RM snatch

Front squat
Tempo - 3 seconds on way down, controlled on the way up
4 sets of 3 reps @ 50% of 1RM front squat

Accessories
Single leg RDL 3 sets of 12 @ 7RPE
Leg extension 3 sets of 12 @ 7RPE
Calf raises (machine or off a plate standing) 3 sets of 12 @ 7RPE
Accumulate 3 mins in a high plank hold

60-70 Minutes @ HR Zone 2-3

7 Minutes Any Machine
1 Legless Rope Climb
3 Heavy Overhead Squats
5-10 Strict HSPU

Partner workout

AMRAP 10 min. (switch after full rounds)
3 wall walks
6 toes to bar
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 devil’s press
6 box jump overs
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 DB renegade row + push ups
6 DB thrusters
9 calories bike/row/ski

Goal: 6+ rounds each AMRAP
Rx: 2x22,5/15 kg; 60/50 cm

3 rounds:
10 Push up
10 V-ups
10 Ring row
10 Shoulder taps
-rest 1-2 min between rounds-

WARM UP + TECHNIQUE 10-15min

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SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
3[1+2+1]@50% sn-% pal 2min

SNATCH from POWER POSITION + SNATCH BELOW KNEE
2[1+2]@60-70%, 3[1+2]@73-77% pal 2min

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POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+1]@50-60%, 3[1+1+1]@65-67% jerk-% pal 2min

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3-POSITION SNATCH PULL
*2cm off the floor + knee + power position
3x2[1+1+1]@+5kg today best snacth, pal 2min

3-4 rounds:
30/24cal Row
1min Sorenson Hold
- Rest 1min

A: Snatch pull + hip power snatch + power snatch 5x1 @85% of power snatch

B: Power clean + hang power clean + double push press @up to heavy, then 3sets at 80% of the heavy set