Squat clean + Front squat + Push jerk + Split jerk

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

4 Rounds For Quality
20 sec work / 20 sec transition

1) Hollow Hold w/plate
2) Handstand Hold
3) Chin-Up Hold
4) Support Hold

5 rounds:

• 15 kb swing 32/24kg
• 200m run

Go hard!

työntöä 1-aalto

1 RM Back Squat
1 RM Clean
1RM Benchpress
1RM Dead lift

Split Jerk

In 20 min find your 3 RM
REP 10

score is top 3 lifts

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Goal & Intensity
-Improve bar control and power in the snatch.
-Build overhead strength and stability in the split jerk.
-Light, technical work first. Then heavy, controlled lifting.
Snatch: RPE 5, smooth and technical.
Split jerk: RPE 8–9, heavy but stable.

Coach’s Tip
Keep the bar close and use your hips in the snatch.
In the split jerk, stay balanced and lock out before recovering.

Kerro mitä teit!

Focusing on mechanics and consistency:

1) Positioning (Start - Hang - High Hang)
2) Pull vs High Pull
3) Overhead Squat
4) Snatch Balance (Power + Squat)
5) Tall Snatch (Power + Squat)
6) Power Snatch
7) Squat Snatch up to max 60%

Lu Xioajun's world record 177kg (389lbs) snatch

in 10 min
Built up to heavy
1 squat clean

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Goal & Intensity
-In the pre wod we build to today’s heaviest clean with focus on speed and precision.
-This short session prepares you to get the par moving for the thrusters.
-RPE 8-9
-score is 3 heaviest lifts

100 x burbees for time