Warmup1:
1:00/1:00 Lonkakoukistaja + rintarangankierto
1:00/1:00 Pakara venytys + kierto
45 Frog Stretch + 15-25s Lantion ojennus

Warmup2: 5-7min
20 Kyykkyhyppy (kiinni - auki ) tangolla tai ilman
20 Kyykkyhyppy (tanko)
3-4 Muscle Snatch
3-4 Overhead Squat
3-4 Power Snatch + Oh Squat

Technique:
EMOM5
3-5 Power Snatch + Snatch Drop (merkitse tulokseen paino)

EMOM 5
1 Snatch Balance + 1 Snatch Drop (muistiinpano kenttä)

Strenght: 15:00-20:00

Hang Squat Snatch(polven päältä) + Squat Snatch
3-4 x 2 + 1 (70-80%)
2-3 x 1 + 1 80-90%
2:00-3:00 Rest

Back Squat (10-12min)
3 x 3 (77-82%) + 3 Squat Jump
2:00 Rest

3 x
1:00 Lankku (vastakkainen käsi jalka)
1:00 Rest

Warmup:
Kumppari Lonkankoukistaja
Eturäkki mobbaus

Warmup2:
Hang Muscle Clean + Shoulder Press
Power Clean + Front Squat
Pause Front Squat + Push Press
Hi Hang Clean + Push Jerk
Clean + Jerk

Emom 4
1 + 1(2)
Hang Squat Clean + Hi Hang Squat Clean

Emom 4
Push Press + Push Jerk + Split Jerk

Power Clean + Hang Clean + Squat Clean
2-3 x 2 + 1 + 1
2-3 x 1 + 1 + 1

Front Squat + Split Jerk
2 x 3 + 2
2-3 x 3 + 1

Accessory: 2-3 Sets
6-10 Vipari pystäri
6-10 x per side Lankku + kuminauha

Warmup:
1:00/1:00 Lonkankoukistaja seinää vasten
1:00 / 1:00 Maailman Paras
1:00 Punnerrus + ojennus + kierto

Warmup 2:
Snatch Pull (hang/floor)
Overhead squat (pause)
”Squat” muscle Snatch
Power Snatch + Oh-Squat
Snatch Balance
Hang Squat Snatch

Technique:
EMOM 4
5 Squat Snatch (empty barbell)

EMOM 4
1 Hi Hang Snatch + 1-2 Hang Snatch

Overhead squat + Pause Snatch Balance + Snatch (12-15min)
2-3 x 1 + 2 + 1
2-3 x 1 + 1 + 1

***Snatch* 15-20min**
4-6 x 2

Accessory:
5-7 Behind the Neck Press (snatch)
1:00 Lintukoira

Warmup1:
1:00/1:00 Lonkakoukistaja + rintaranka (kädet niskan takan ja kierto )
1:00 Kyykky + Kierto
1:00 Eturäkki penkkiä/Boxia vasten

Warmup2: 3-4 Reps
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squt Clean + Push Jerk
Squat Clean + Split Jerk

Technique:
Emom 6 (kevyt kuorma tai ihan vaan tanko)
A: 3-5 Shoulder Press (split position)
B: 3-5 Tall Jerk

Emom 4 (60-70%
1 Pause Clean (2s stop polven alla) + 1 Hi Hang Clean

Split Jerk

Every 1:15 x 8
2 Split Jerk 75-82%

3x
2 Low Hang Clean (polven alta) + 1 Squat Clean 77-85%

3x
1 Low Hang Clean (polven alta) + 1 Squat Clean 83-90%

Core: 2-3 Sets
10-15 Voimapyörä tangolla tai Lankku (liikkuva)
10-15 Weighted Sit Ups tai Linkkuveitsi

Warmup1: (5min)
10 Banded Side Steps
10 -//- F/B Steps
10 Squat
10/10 Hip Extension (one/molemmat)
10 Shoulder Press
10 Oh Squat

Warmup2:
Muscle Snatch
Oh Squat
Power Snatch
Snatch Balance
Squat Snatch

EMOM 4
3-5 Low Hang Snatch

EMOM 4
1 Pause Snatch Balance + 1 Snatch Drop

Power Snatch + Squat Snatch (15min)
3-4 x 2 + 1 80-85 %
3-4 x 1 + 1 85-90%

Overhead Squat (pause) (15min)

4 x 3 (heavy as possible)

Panda Pull (Snatch)
3-4x 3