week 3/9
WARM UP + TECHNIQUE 10-15min

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SNATCH From Power Position + SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2x2[1+1+2+2]@barbell, rest 1min

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POWER SNATCH + OHS
3-4[1+2]@up to 73%, sn-%, rest 2min

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FLOATING HALTING CLEAN DEADLIFT + CLEAN *halting 3sec
4[3+2]@up to 76%, 2[3+2]@81%, jerk-%, rest 2min

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FRONT SQUAT + JERK
4-5[2+2]@up to 83%, jerk-%, rest 2min

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DEFICIT CLEAN PULL *full foot
2x3@+5kg today best jerk, rest 2min

For Time [20min CAP]:
10-9-8-7-6-5-4-3-2-1 Clusters 43/29kg
200m Run

On the Minute x 12 [6 Rounds]:
Minute 1: 15 Bar-Facing Burpees
Minute 2: "X" Bar Muscle-ups

e3m x 3: @ easy weights
6-8 *cyclist goblet squat @ RIR 3-4
8-10 standing band woodchop / per side
*2s down
band woodchop:

“The castle games qualifier 19.1”

E2M x 6

1 snatch pull + 2 hang squat snatch + 1 snatch balance @70-80%

Huom! Prosentit päivän fiiliksen mukaan. Sarjat pitää olla teknisiä!

A,
Every 1 min for 15 mins, alternating between:
20/17 Row Calories
15 Toes-to-bars
5 Shuttle Runs, 15m

Shuttle Runs- 7,5m down and back

B,
For quality:
50 L/50 R Banded Split Stance Good Mornings
50 Banded Face Pulls
100 Banded Leg Curls

Accumulate the total reps in as few sets as possible.

Use a red or blue mini band for all movements.

For time: ”Fran”
21-15-9
Thrusters
Pullups

Friday
Fran Re-test!!!!

Nothing else to say !

Z-press:
5x5, RIR 1-2 in last sets.

Sets E2:30.