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

1:00 Pakara + Kierto
1:00 Polven Kierrot
1:00 Lantion Ojennus Polviltaan
Eturäkki

W2:
Muscle Clean + Shoulder Press (f/b)
Font Squat + Push Jerk
Power Clean + Front Squat
Clean

Technique:
Overhead Split Squat
4 x 5/5

Tall Clean
4 x 3

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

Front Squat + Back Squat
4 x 1 + 3

Clean Pull
3-4 x 3

1:00 Maailman Paras
1:00 Kossak Squat
1:00 Skorppari
1:00 Olkakierto punnerrus asennosta
Plate Oh Squat

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

Technique:
Power Snatch + Snatch Drop
4 x 3

Pause Snatch (polven alla)
4 x 2

Strenght:
Hang Snatch (low)+ Snatch
3 x 1 + 2
3 x 1 + 1

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

Accessory: 2-3 Sets
5-7 Sots Press
4-6 Oh Squat

W1:
1:00 Lantion Ojennus polviltaan
1:00 Polven kierrot
1:00 Punnerrus + Ojennus
1:00 Kossak Squat
Eturäkki mobbailu

W2: Clean & Jerk Warmup
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + FS
Hang Clean + SJ
No Feet Clean + Btn SJ

Technique:
Tall Jerk
4 x 2-3

Power Clean + Drop
4 x 2-3

Strenght:
Push Press (split position)
4 x 3

Hi Hang Clean + Clean
3 x 1 + 2
3 x 1 + 1

Pause Clean + Split Jerk
4-5 x 1 + 1

Warmup:
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:
Hi Hang Snatch
4 x 2-3

No Feet Snatch
4 x 2

Strenght:
Snatch Pull + Power Snatch
4-5 x 3 + 1

Front Squat + Back Squat
4-5 x 1 + 3

Warmup1:
1:00 Lonkakoukistaja + Etureisi seinää vasten
1:00 Pakara + kierto
1:00 Lantion ojennus polviltaan
1:00 Olkakierrot päinmakuulla

W2: C&J
Hi Pull (hip,hang,floor)
Muscle Clean (hip,hang,floor)
Pause Front Squat (normi,leveä)
Power Clean + Front Squat (hip,hang,floor)
Clean (hip,hang,floor)
Shoulder Press + Btn Press
Push Jerk + Btn Push Jerk
Split Jerk + Btn Split Jerk

Technique:
(no feet) Hang Clean + Clean
4 x 1 + 2

Tall Jerk + BTN Split Jerk
4 x 2 + 1

Strenght:

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

Push Press
4-5 x 3

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 Pakara + Kierto
1:00 Polven Kierrot
1:00 Lantion Ojennus Polviltaan
Eturäkki

W2:
Muscle Clean + Shoulder Press (f/b)
Font Squat + Push Jerk
Power Clean + Front Squat
Clean

Technique:
Overhead Split Squat
4 x 5/5

Tall Clean
4 x 3

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

Front Squat + Back Squat
4 x 1 + 3

Clean Pull
3-4 x 3

Warmup1:
10/10Banded Side Steps
10/10 FB Steps
10Squat (normaali)
10/10/10 Hip Extension
10 Squat (leveä)
10 Shoulder Press (käet läpi)
10 Oh-Squat

Snatch Warmup:
Hi Pull (hi,hang,floor)
Muscle Snatch (hi,hang,floor)
Pause Overhead Squat (normaali,leveä,kapeä käsi)
Power Snatch + Oh-Squat
Snatch Balance
Squat Snatch (hang,low,hang,floor)

Technique:
EMOM 5 (60-70%)
2 + 1
Hi Hang Power Snatch + Hi Hang Snatch

EMOM 5 (60-75%)
2-3 Pause Squat Snatch (pause vastaanotossa pohjassa)

Strenght:
Overhead Squat (15min)
2 x 5
2 x 3
1-2 x 1

Snatch Deadlift (raskas)
4 x 5

*fokus lapatuki ja että paketti pysyy kasassa

Warmup:
1:00 LK
1:00 Lk + RR
1:00 Pakara + kierto

W2:
Muscle Clean + Shoulder Press
Power Clean + Front Squat
Clean + Split Jerk
Sots Press

Techinque:
Tall Clean
4 x 2-3

Split Clean
4 x 2-3

Strenght:
BTN Split Jerk
2 x 3
3 x 2

Power Clean + Hang Clean + Clean
2 + 1 + 1
1 + 1 + 1