Warmup1:
1:00 Maailman Paras
1:00 Pakara venytys + kierto
1:00 Olkakierto
1:00 Punnerrus + Ojennus

Warmup2:
Snatch Pull
Snatch Hi Pull
Oh-Squat
Power Snatch
Snatch Drop 1/4 - 1/2 - 1/1
Snatch

Technique:
EMOM 4
3 Irrotus + 1 Snatch Hi Pull
*fokus irrotuksessa = lähtöasento,polvenohitus
Hi pull = sama + veto ja rytmi

3 Position Snatch (floor,hang,hi hang)
4 x 1

Strenght:
Pause Overhead Squat
4 x 3

Snatch (no feet)
4-5 x 2

Muscle Snatch
4 x 3

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

Warmup2:
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
2-3 x 2 + 1 + 1
2-3 x 1 + 1 + 1

Power Clean
4 x 2

Warmup1: (kevyt kuula)
1:00 KB Oh Squat (30s/30s)
1:00 Wind Mill (alternative)
1:00 Turkis Get Up
1:00 Goblet Squat

Snatch Warmup:
Snatch Pull( hi hang, hang, floor)
Muscle Snatch (floor,hang,hi hang)
Pause Overhead Squat (normaali,kapea,leveä)
Power Snatch (hi,hang,floor)
Snatch Balance + Drop
Snatch (hi hang, hang, floor)

Technique:
Snatch Drop (suorinkäsin)
4 x 2 ¼ - ½ - 1/1
Tall Snatch
4 x 2-3

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

Power Snatch + Squat Snatch
4-5 x 1 + 1

Warmup:
1:00 Lk + Et
1:00 Pakara + kierto
1:00 Lapa Hartia

W2:
Eturäkki
Clean Pull
Muscle Clean + Shoulder Press
Front Squat + Push Press
Power Clean + FS
Clean & Jerk

Technique:
Jerk Dip
4-5 x 1 + 1-2

No Feet Clean
4-5 x 2

Strenght:
Find Heavy Weight in 10min
Clean + Front Squat + Jerk
+ Back Squat + Btn Jerk + Oh-Squat

Clean Pull
3-4 x 5

Warmup2:
Snatch Pull
Muscle Snatch
Oh-Squat
Power Snatch + Oh-Squat
Snatch Balance
Hang Snatch
Snatch

Technique:
Snatch Pull + Snatch Hi Pull
3-4 x 2 + 3

Snatch Press + Oh-Squat + Drop Balance
2 x 3 + 1 + 1
3 x 2+ 1 + 1

Strenght:
Power Snatch + Snatch
2 x 3 + 1
2 x 2. + 1
2 x 1 + 1

Zombie Squat
4-5 x 3

Warmup1:
1:00 Good Morning Squat
1:00 Pakaravenytys + kierto
1:00 Lapapunnerrus
1:00 Punnerrus + Ojennus

Warmup2:
Power Clean (hi,hang,floor)
Pause Front Squat
Squat Clean (hi,hang,floor)
Shoulder Press Split Position
Push Jerk
Split Jerk

Technique:
Overhead Split Squat
4x 3-4

Hang Clean (no feet)
4 x 2-3

Strenght:
Push Press Split Position
4-5 x 3

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

Warmup:
1:00 Lonkakoukistaja
1:00 Lk + Rintaranka
1:00 Pakara + Kierto

W2 Snatch Warmup

Technique:
4-5 x
3 Press + Overhead Squat

4-5 x
3 Hi Pull (hang) + Turnover

Strenght:
Snatch + Hang Snatch + Oh-Squat
3 x 1 + 1 + 2
3 x 1 + 1 + 1

Pause Back Squat
5 x 1

Bonus:
Snatch Pull
3 x 4

8/8 Bulgarian Split squat
8 Stiff Leg Deadlift
8 Shoulder Press
8 Behind The Neck Press

Warmup/Technique:
Clean Pull
Hi Pull + turnover
Push Press
Front Squat
Power Clean + FS
Clean
Split Jerk

Technique:

BTN Split Jerk + Split Jerk
4-5 x 1 x 2

Tall Clean
4-5 x 3

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

Snatch - Warmup
5/5 KB Snatch
5/5 Windmill
5/5 Turkish Get Up
5/5 KB Snatch + Oh Squat

Snatch Warmup2:
3 Snatch Pull + Hi Pull + Muscle Clean Combo
Pause Overhead Squat
Power Snatch + Oh Squat (floor,hang,hi)
3 Snatch Balance + 3 Snatch Drop
Snatch (floor,hang,hi)

Technique:
4 x 3-4
Snatch Press + Oh-Squat

No Feet Snatch 70-75%
4-5 x 2

Strenght:
3-Position Snatch (hi,low hang, floor)
4-5 x 1

Snatch Balance
4-5 x 3

Warmup1:
1:00 Good Morning Squat
1:00 Pakaravenytys + kierto
1:00 Lapapunnerrus
1:00 Punnerrus + Ojennus

Warmup2:
Power Clean (hi,hang,floor)
Pause Front Squat
Squat Clean (hi,hang,floor)
Shoulder Press Split Position
Push Jerk
Split Jerk

Technique:
Overhead Split Squat
4x 3-4

Hang Clean (no feet)
4 x 2-3

Strenght:
Push Press Split Position
4-5 x 3

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