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Torokhity 12 Week +ecc squats.

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Steff:
Back ext
3x10 20 kg

Muscle snatch into full squat, no second pull
2x6 15 kg
2x5 20 kg
3x4 30 kg

Clean
2x3 55 kg
3x3 66 kg
4x3 77 kg

Clean pull
2x3 66 kg
2x3 77 kg
3x3 88 kg
3x3 94 kg

Front squat ramp to 2 RM
1x2 105 kg

Squat ramp
1x2 80 kg 100 kg
1x1 110
1x1 120 kg pause squat easy!

Russian twist
3x20 10 kg

Steff:
2 Tall snatch + 2 snatch balance + 2 OHSQ 3 sets, ramp from 20 - 40 kg

Snatch
2x2 47 kg, 51 kg, 55 kg
3x2 60 kg

Jerk from rack
2x3 47 kg
2x3 55 kg
3x3 62 kg

Snatch pull
2x3 47 kg
2x3 59 kg
1x3 62 kg
3x3 67,5 kg

1x3 66,77,88
3x2 94 kg

BB row
3x5 65 kg

Snatch grip BTNP
5x5 40 kg

Box jump
4x3

Steff:
Technique WO:

2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30

1 Snatch + 1 hang snatch (with straps)
5x4 40 kg

Snatch high pulls
5x3 50 kg

Squats
6x3 80 kg

Box jumps
4x3

BB rows
4x3 70 kg

Steff:
2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30, 40 kg

Power snatch
2x3 40 kg
3x3 47,5 kg

2 cleans + 2 jerks
2x2 45 kg, 55 kg, 63 kg

2 cleans +1 jerk
1x1 72 kg

1 clean pull +1 hang clean pull
2x3 77 kg
3x3 95 kg

Push press
2x4 55 kg
1x3 63 kg

Front squat
2x3 62 kg, 72 kg, 88 kg

Box jumps from full squat
5x5

Russian twist
3x20 15 kg

Steff:
Back ext
3x6 40 kg

2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30, 40 kg

Snatch high pull
2x3 50 kg, 57,5 kg
3x3 67,5 kg

Clean
2x3 55 kg
3x3 66 kg
4x3 77 kg

Squat
2x3 77 kg
3x3 88 kg

Squat ramp
1x2 100 kg
1x1 110
1x1 120 kg

Eccentric squats
1x2 150 kg, 140 kg, 135 kg

Muscle snatch
4x3 35 kg

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