W1: Kumpparijumppa
10 Banded Goodmorning
10 Squat
10 Shoulder Press
10 Btn Press
10 Oh Squat

W2: Clean + Jerk
Shoulder Press + Btn Press
Push Press + Btn Push Press
Push Jerk + Btn Push Jerk
Split Jerk + Btn Split Jerk
Power Clean (hang,floor)
Front Squat
Clean

Technique:

EMOM 4
3 Position Clean (hi hang,hang,floor)

EMOM 4
1 Dip Jerk + 1-2 Split Jerk

Strenght:
Clean + Hang Clean + Split Jerk
2 x 2 + 2 + 2
3 x 1 + 1 + 1

Deadlift (clean)
3-4 x 3

Shoulder Press
4 x 5 (pause)

W1:
1:00 Kyykky + Kierto
1:00 Lantion Ojennus Polviltaan
1:00 Kumppari lavat + Vala

W2:
Muscle Snatch (hang Floor)
Power Snatch (hang Floor)
Pause Ohs
Snatch Balance
Hang Snatch
Snatch

Technique:

Power Snatch + Ohs + Snatch
3-4 x 1 + 1 + 1

Strenght:

Snatch Balance
4-5 x 2

Pause Snatch (polven alla 2-3s)
4 x 2

Snatch Deadlift (elevated)
3 x 5

W1:
1:00 Maailman Paras
1:00 Hindu Push Up
1:00 Kossak Squat

W2: Clean + Jerk
Shoulder Press + Btn Press
Push Press + Btn Push Press
Push Jerk + Btn Push Jerk
Split Jerk + Btn Split Jerk
Power Clean (hang,floor)
Front Squat
Clean

Technique:

EMOM 4
3 Tall Clean

EMOM 4
3 Tall Jerk

Strenght:
Fing Heavy 2Rm Clean & Jerk
-then-
3 x 2 82-85%

Pause Front Squat
4 x 3 (3s)

Push Press
4 x 4

W1:
1:00 Lk + Et
1:00 Olkakierrot
1:00 Lantion Ojennus polviltaan

W2: Snatch
Snatch Pull
Muscle Snatch
Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Snatch

Technique:
EMOM 4
2 Snatch Pull + 1-2 Hi Pull

Emom 4
2-3 Tall Snatch

Strenght:
8-10x 20min
1 Power Snatch + 1 Overhead Squat + 1 Snatch

4-5x
3 Irrotus + 1 Muscle Clean

Warmup1:
Eturäkki mobbailu tangolla

Warmup: Clean & Jerk
Clean Hi Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Press
Power Clean + Front Squat
Hang Clean + Push Jerk
Squat Clean + Split Jerk

Technique:

4-5 x (60-70%)
3 Position Squat Clean (hi hang,hang,low hang)

4-5 x (60-70%)
1 Dip Jerk + 1-2 Split Jerk

Strenght:

Power Clean + Split Jerk
2 x 2 + 2
3 x 1 + 2

Squat Clean + Front Squat
4-5 x
1 + 4 (raskas)

W1:
1:00 Punnerrus + Ojennus
1:00 Lantion ojennus polviltaan
1:00 Kyykky + Kierto

W2: Snatch
Snatch Hi Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Squat Snatch

Technique:
4x
2 Snatch Balance + 1 Snatch Drop

4x
2 Snatch Pull + 1 Hi Pull

Strenght:
Hang Snatch + Snatch
2 x 2 + 1 (75-82%)
3 x 1 + 1 (80-87%)

Power Snatch + Overhead Squat
2 x 2 + 1
3 x 1 + 1

W1:
Shoulder Press + Btn Shoulder Press
Push Press + Btn Push Press
Push Jerk + Btn Push Jerk
Split Jerk + Btn Split Jerk

W2:
Muscle Clean (3)
Front Squat (3)
Power Clean + FS
Hang Clean
Hi Hang Clean
Clean

Technique:
4 x
1 Tall Jerk + 1 Split Jerk

4 x
1 Clean Pull + 1 Hi Pull + 1 Clean (60-70%)

Strenght:
Clean + Jerk
1 x 3
2 x 2
3 x 1

Strenght2: 3 SETS
10 Box Step Up
10 Front Rack Lunges

W1:
Kumpparijumppa
10 Side Steps
10 + 10 Front + Back Steps
10 Hip Extension
10 Banded Press
10 Overhead Squat

W2:
Muscle Snatch
Pause Overhead Squat
Power Snatch + Oh-Squat
Snatch Balance + Drop
Hang Snatch
Snatch

Technique:
4 x
1/4 - 1/2 - 1/1 Snatch Drop

4x
1 Snatch Pull + 1 Snatch Hi Pull + 1 Snatch (60-70%)

Snatch
2 x 3 70-75%
2 x 2 75-80%
2 x 1 85% +

Panda Pull Snatchh
3-4 x 3

Core: 2-3 x
30-60s Ring Plank / Moving Plank

W1:
Shoulder Press + Btn Shoulder Press
Push Press + Btn Push Press
Push Jerk + Btn Push Jerk
Split Jerk + Btn Split Jerk

W2:
Muscle Clean (3)
Front Squat (3)
Power Clean + FS
Hang Clean
Hi Hang Clean
Clean

Technique:
4 x
1 Tall Jerk + 1 Split Jerk
4 x
1 Hi Pull + 1 Clean + 1 Jerk

Strenght:
Hang Clean + Clean + Split Jerk
1 x 3 + 2 + 1
2 x 2 + 1 + 1
3 x 1 + 1 + 1

Strenght2: 3 SETS
10 Box Step Up
10 Front Rack Lunges

W1:
1:00 Punnerrus + Ojennus
1:00 Lantion ojennus polviltaan
1:00 Kyykky + Kierto

W2: Snatch
Snatch Hi Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Squat Snatch

Technique:
4x
2 Snatch Balance + 1 Snatch Drop
4x
2 Snatch Pull + 1 Hi Pull + 1 Muscle Snatch

Strenght:
Hang Snatch + Snatch
2 x 2 + 1 (77-85%)
3 x 1 + 1 (82-89%)

Power Snatch + Overhead Squat
2 x 2 + 1
3 x 1 + 1