Mobility sets
Barbell front rack stretch
KB bottom up press
KB Windmill

Clean&Jerk Warmup
3 position pause clean pull
Pause front squat
Hi pull + squat drop
Hang power + squat (full)
Jerk drive + push jerk
Clean + split jerk

Strenght 1
Hang Clean + Jerk Drive + Split Jerk
4 x 1+1+1 70–77,5 %
Fokus: lantion ojennukses, Jerk Drive pystysuora ponnistuslinja, vahva jalka

Strenght 2
Every 1:30 x 8
1 Hang Squat Clean + 1 Squat Clean 75–82,5 %

Strenght 3
Jerk Drive + Push Jerk
3 x 1+3 75–85 %

Core accessory
Hollow Hold / Arch Hold
3 x 30–45 s

Mobility sets
8 / 8 Cossack Squat
10 Banded Face Pull
10 Weighted plate pull
1 min Bottoms-Up KB Carry

Snatch warmup
Snatch pull to pause (hip)
Hi hang Muscle Snatch
Snatch Balance
Hi Power Snatch / Squat Snatch
Power Snatch + Overhead Squat

Tekniikka 1 10min
Snatch balance + Drop (power position)
4 x 2+1 45-55%
Lepo 1:30

Strenght 1
High Hang Power Snatch + Overhead Squat
4 x 2 + 1 65–75 %
Lepo 2min
Fokus: Pystysuora ja räjähtävä ponnistus lantiolta, terävä lukitus korkeassa asennossa ja siitä hallittu laskeutuminen syväkyykkyyn

Strenght 2
Squat Snatch with pause *2sec pohjassa
3 x 2 75-80%
3 x 1 82,5-88%
Lepo 2-2,5min

Snatch accessory
Snatch grip segment deadlift
*3sec pysäytys polven alla, 3sec lasku
3 x 3 80-90%

Mobility sets
10 / side Open book
8 / side Half-Kneeling KB Bottom-Up Overhead Press
10 KB Overhead Lunge

Clean warmup
Clean Pull with hip pause
Pause front squat
Tall Clean
Push Press behind the neck
Tall Jerk
Split Drop
Clean & Split Jerk

Strenght 1
Push press + Split jerk
4 x 2+1 70-77,5%
Lepo 1:30-2:00

Strenght 2
Hang Clean + Split jerk
1+1 77,5-80%
Every 2:00 x 6

Strenght 3
Pause Split jerk
*2sec pysäytys dipissä ja vastaanottoasennossa
4 x 2 72,5-80%
Lepo 2:00

Core accessory
3 x 1min per side Heavy suitcase hold

Mobility sets
8/8 Kossak
10 Banded lat pull down
5/5 Plate halo
1min Overhead (Y) KB carry

Snatch warmup
Snatch hi pull
Muscle snatch
Btn power drop
OHS
Snatch pull + power snatch / squat snatch

Tekniikka n.10min
Tall snatch + OHS 30-40% / tanko
3-4 x 2+1
Lepo 1:30
Fokus: tangon pitäminen lähellä, nopeus ja nopea lukitus

Strenght 1
Hang snatch + snatch
(below knee)
4 x 1+1 65%
Lepo 2:00
Fokus: lantio osuma, nopea vaihto allemenoon