Snatch Warmup: 3-4 Rep
Snatch Pull
Musclec Snatch
Pause Overhead Squat
Power Snatch + oh squat
Snatch Balance
Hang Squat Snatch
Squat Snatch

Hang Squat Snatch (polven päältä)
3 x 2 77-80%
2 x 1 80-84%

Low Hang Squat Snatch (polven alta)
3 x 2 77-80%
3 x 1 80-84%

Back Squat
4 x 5 (mahdollisimman raskas)
2:00 palautus

Accessory:
2-3 Sets
6-10 Box Dips (kumpparilla tarvittsessa)
3-5 Jumpping Pull Up (2s pito ylhäällä, 3s alas)
6-10 Narrow Push Up
1:30rest

Yleislämmittely: 5-10min
Maailman paras
Olkakierrot
Hindu Push Up
Kyykky + Kierrot

Handtand Skills: 10-15min
-Shoulder taps
-Flutter Kick
-Plate Walk
-Kick Up
-Handstand walk
*harjoittele vähän kaikkea, tai haluttessaan valitset mitä halaut tehdä ja keskityt vain niihin

Clean & Jerk Warmup: 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Split Jerk

Squat Clean + Split Jerk
3 x 2 + 3 77-80%
2 x 1 + 2 80-84%
2:00 palautus

Power Clean
2 x 2 (heavy as possible)
2 x 1(heavy as possible)
1:30-2:00 palautus

Every 2:00 x 5
6 Bench Press (dumbbel) raskas
1-3 Rope Climb

For Time:
21-15-9
Wall Ball
Front Rack Lunges 30-25kg
6 Shuttle Run (7,5-7,5m = 1)

10min Crossovereiden/Tuplien harjoittelua

Handtand Skills: 10-15min
-Shoulder taps
-Flutter Kick
-Plate Walk
-Kick Up
-Handstand walk
*harjoittele vähän kaikkea, tai haluttessaan valitset mitä halaut tehdä ja keskityt vain niihin

4 Sets
Max Reps of Kipping Pull Up or Jumping Chest to Bar
8-10 Pendley Row (kulmasoutu tangolla)
1:30-2:00 rest

3 Sets
5 Shoulder Press (heavy as possible)
max reps of kipping Hspu
1:30-2:00 rest

15min Amrap
500m Row
10 Bar over burbee
5 Toes To Bar

Snatch Warmup: 3-4 Rep
Snatch Pull
Musclec Snatch
Pause Overhead Squat
Power Snatch + oh squat
Snatch Balance
Hang Squat Snatch
Squat Snatch

Hang Squat Snatch (polven päältä)
3 x 2 80-83%
2 x 1 83-85%

Low Hang Squat Snatch (polven alta)
3 x 2 80-83%
3 x 1 83-85%

Back Squat
5 x 5 (mahdollisimman raskas)
*kaikki samalla kuormalla

Every 2:00
A: 3 Sandbag Over Shoulder + 4-6 Toes To Bar (kippirytmi!)
B: 3-5 Sandbag Squat + 1-3 Rope Climp

Clean & Jerk Warmup: 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Split Jerk

Squat Clean + Split Jerk
3 x 2 + 3 80-85%
2 x 1 + 2 85-88%
2:00 palautus

Power Clean
Emom
A: 6 Power Clean 70-75%
B. 1 Power Clean 88-92%

3-4Sets
5 Behind the neck Shoulder Press
max reps of kipping hspu
1:30-2:00 rest

4 Rounds
For time:
25 Wall Ball
6 Shoulder to overhead 70% (lattiasta)