Warmup:
Kumpparilla LK
-//- Sisä/ulkok
Eturäkki

Warmup2: tankoralli

Pull
Muscle
Power
FS
Clean
Press

Technique:
Push Jerk + Split Jerk
4-5 x 1 + 1

Tall Clean
4-5 x 1-2

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

Push Press + Pause Front squat
4 x 1 + 4

Warmup:
1:00 Maailman Paras
1:00 Maailman paras + kossak
1:00 Lapa
1:00 Lähtö
1:00 Press

W2:
Snatch Pull
Muscle Snatch
Oh-squat
Power Snatch
Snatch

Technique:

Snatch Balance + Snatch Drop
4-5 x 1 + 2

Hi Hang Snatch + Snatch
4-5 x 1 + 1

Strenght:
Snatch Hi Pull + Snatch
3 x 2 + 1

3 x 1 + 1

Power Snatch + Oh-Squat
4-5 x 1

Warmup1: Kuminauha
10 Goodmorning Squat
10 Squat
10 Shoulder Press
10 Thruster
10 Btn Press
10 Oh-Squat

W2: 3-4 Reps
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Clean + Push Jerk
Clean & Jerk

Technique:
Shoulder Press (split position)
4 x 4 + 4 (molemmat jalat)

Hi Hang Clean + Hang Clean (polven alta)
4 x 2 + 1 (65-75%)

Stenght:
Clean & Jerk
3-4 x 1-2 (vie ylöspäin, että löytyy raskas)
3 x 1

Back Squat + Front Squat
4 x 3 + 1
*sellainen paino, että etukyykky pitää olla raskas

W1:
1:00 Maailman Paras
1:00 Lantion Ojennus polviltaan
1:00 Olkakierrot

W2:
Snatch Pull
Muscle Snatch
Oh-Squat
Snatch Balance
Power Snatch
Snatch

Technique::
Snatch Pull + Hi Pull + Snatch 60-70%
4-5 x 1 + 1

Pause Overhead Squat
4-5 x 3

Strenght:
3-Position Snatch (Hi,hang,floor)
4-5 x 1 (75-85%)

Shoulder Press (snatch)
3-4 x 5

Snatch Hi Pull
4 x 3

Warmup1:
1:00 Lonkakoukistaja seinää vasten
1:00 Lantion Ojennus polviltaan
1:00 Olkakierro päinmakuulla
1:00 Kyykky + Kierto

Warmup2:
2 Rounds
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Clean + Push Jerk
Squat Clean + Split Jerk

Technique:
3 Position Clean (hi hang-hang-low hang)
4 x 1
Tall Jerk
4 x 2

Strenght:
Clean + Front Squat + Jerk
2 x 1 + 2 + 1
2-3 x 1 + 1 + 1

Power Clean
4 x 2
Clean Deadlift
3 x 5

Warmup:
1:00 Maailman Paras
1:00 Maailman paras + kossak
1:00 Olkakierto
1:00 Punnerrus + Ojennus

W2:
Snatch Pull
Muscle Snatch
Oh-squat
Power Snatch
Snatch

Technique:
Snatch Balance + Snatch Drop
4-5 x 1 + 2

No Feet Snatch
4-5 x 2

Strenght:
Snatch Pull + Snatch Hi Pull + Snatch
3 x 1 + 1 + 2
3 x 1 + 1 + 1

Power Snatch + Oh-Squat
4-5 x 1

16.11 Clean & Jerk

Warmup1:
1:00 Good Morning Squat
1:00 Maailman Paras
1:00 Pakara + Kierto
1:00 Frog Stretch + Ojennus

W2:
SPress + Btn Press
Push Press + Btn Press
Push Jerk + Ptn Push Jerk
Split Jerk + Btn Split Jerk

Muscle Clean
Power Clean
FS
Clean

Technique:
Tall Jerk
4-5 x 2

3 Position Clean (hang-low hang-Floor)
4-5 x 1 (70-80%)

Strenght:
Split Jerk
3 x 2
3-4 x 1 + 1

Clean Pull
4 x 4

Push Press + Thruster
2-3 x 2 + 1
2-3 x 1 + 1

Warmup1:
1:00 Lonkakoukistaja seinää vasten
1:00 Lantion Ojennus polviltaan
1:00 Olkakierro päinmakuulla
1:00 Kyykky + Kierto

Warmup2:
2 Rounds
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Clean + Push Jerk
Squat Clean + Split Jerk

Technique:
3 Position Clean (hi hang-hang-low hang)
4 x 1

Tall Jerk
4 x 2

Strenght:
Clean + Front Squat + Jerk
2 x 1 + 2 + 1
2-3 x 1 + 1 + 1

Power Clean
4 x 2

Clean Deadlift
3 x 5

Warmup1:
1:00 Kyykky + Kierto
1:00 Lantion ojennus polviltaan
1:00 Olkakierrot

Warmup2:
Snatch Pull
Muscle Snatch
Overhead Squat
Power Snatch
Snatch Balance + Drop
Snatch

Technique:
4-5 x
2-3 Tall Snatch

4-5x
2-3 Hi Hang Snatch

Strenght: (20min)
Snatch
2-3 x 3
2-3 x 2
2-3 x 1

Snatch Drop
4-5 x 3

Accessory:
2-3 Sets
4-6 Sots Press
6-10 Banded Oh-Squat / Plate Oh Squat
6-10 Banded Press

Warmup:
1:00 Lk + Et
1:00 RR + Lk
1:00 Polvenkierrot
Eturäkki

W2:
Clean Pull
Muscle Clean
Pause FS
Power Clean
Clean
Press + Jerk

Technique:
Tall Clean
4-5 x 2-3

Hi Hang Clean + Split Jerk
4-5 x 1 + 2

Strenght:
Pause Clean + Clean
4-5 x 1 + 2

Front Squat + Split Jerk
4-5 x 1 + 2