6 sets × 4-6 reps @moderate load

Go every 2:30

03.27
A:
Snatch pull + hang power snatch + ohs 5x1 @easy

B:
Halt power snatch + halt squat snatch
5x1 @moderate

C:
Tempo squat snatch 3x2 @heavy

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)

For time:
89 x push ups
37 x Front squat (30 kg/15 kg)
37 x Shoulder to Overhead (30/15 kg)
37 x OHS (30 kg/15 kg)
37 x Hang snatch (30 kg /15 kg)

When barbell touch the floor PENALTY is 19 bar over burpee.

Time cap 30 min

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

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

4 Rounds For time:

100m Kettlebell Front Rack Carry
100m Run ( 250m Bike )
100m Sled Push
100m Run ( 250m Bike )

Empty Sled
Kettlebells 32/24kg

The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.

Every 8 minutes for 40 minutes (5 sets) for consistency:
20/15 cal row or ski
15 med ball cleans 9/6 kg
30 double unders
15 v-ups
20/15 cal row or ski

Lämmittely plus taito 20-30min

Taito :

1. Käsilläseisonnasta kuperkeikka x 5
2. Seinää vasten ponnistus x5-10 Neljä kierrosta

Kondisosio (HUOM RPE 5-6)

1. Support hold 5x3s (5-10s tauko)
2. Pushup + ring row peräkkäin putkeen 10+12
3. Russian sit up KB x 8
4. Dip x 8
5. Rope jump x 1 min
6. Reverse burpee x 8
7. Rope jump x 1 min

3 rounds