5x 3 snatch balance 60-70% of 1rm snatch

4rounds:

2 rope climb
6 squat snatch@50/35kg
12 box jump over

rest 2min after each set

Target under 2-2,5min, scale weight if needed / Ensimmäinen kierros hallitusti ja viimeinen selkeästi vauhdikkain

Penkki 3x8x70%

Sotilaspenkki käsipainoilla 3x10-15

Ojentajapunnerrus otsalta maaten 3x10-15

Pystysoutu käsipainoilla 3x25

Takaolkapääsoutu 5x20

Partner Workout RELAY style
20 rounds (10/person)

12/10 cal row
10 box jump @60/50cm
8 Dumbell hang Cl&jerk @2x22,5/15kg
6 no push up burpee

One person Completes a full round Then switch!

Timecap : 35 mins

Mobility

Back Squat

2-2-2-2-2-2

Go Every 2:30

Mobility, Upperbody

For time:

15-10-5

Power Cleans (70/43kg)

Front Squat (70/43kg)
Burpee over bar
Timecap: 11 mins

Extra:

Banded pull through 3x50 rest 60s

WARM-UP
3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
Primer,
Snatch + Snatch balance.
Build up to workset weights

Worksets,
4 x 2 snatches @ 88%.
Rest 2:00 min between sets.

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CLEAN AND JERK
Primer,
Clean pull + Hang clean + 2 Split jerks.
Build up to workset weights

Worksets:
Hang clean & jerk,
5 x 1 @ 93%
Lift every 2:00 min.

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STRENGTH

Hatch, week 9 day 1

Back squat,
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Front squat,
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 85%

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(OPTIONAL) BONUS

Push press,
4 x 3 @ RPE 8

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 Knee to elbows
:30s Hollow hold
Rest 1:00 min between rounds.

Rive ja työntö