W1:
1:00/1:00 Wind Mill
1:00/1:00 Tgu
1:00 Oh-Squat

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

Hi Hang Pull + Hi Hang Clean + Clean
4 x 1

Pause FS + Split Jerk
2 x 2 + 2
3 x 2 + 1

Pause Front Squat
2 x 2

Power Clean
2 x 3
3 x 2

Warmup:
1:00 Kyykky + kierto
1:00 Lantion Ojennus
1:00 Frog Stretch

Warmup/Technique:
Snatch Pull / Hi Pull
Muscle Snatch
Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Squat Snatch

Technique:

Snatch Balance + Snatch Drop
4 x 1 + 2

Strenght / Technique:
Pause Pull + Pause Snatch
4-5 x 1 + 1

Pause Overhead Squat
4-5 x 2

Warmup: Clean & Jerk
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + FS
Clean & Jerk

Technique:
4 x
2 Muscle Clean +1 No Feet Clean

4 x
3 Position Clean & Jerk (hi,hang,floor)

Strenght:
Every 1:15 x 8
A: 1 Push Press
B: 3 Split Jerk

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

W1
1:00 Active Spiderman
1:00 Kyykky+kierto
1:00 Hindu push up

W2
Hi hang Muscle snatch
Hang muscle snatch
Muscle Snatch
Hi hang Snatch with pause (pohjassa)
Hang Snatch with pause
Snatch with pause

STRENGHT
SQUAT SNATCH
3 Rounds of wave sets:
3 Snatches 78-80%
2 Snatches 80-82%
1 Snatch 82-84%
Rest 1:00 min between sets

Snatch Pull (heavy)
3 x 2

3-4 Sets of
3 Front squats right into 6 Back squats @ 85% ( front squat1RM)
Rest 2:00 min between sets.

Bonus accessory:
2-3 x 10 Good mornings (barbell)
2-3 x 6/6 Curtsy Lunges
2-3 x 6 Sots press

W1:
Lk
Pakara + kierto
Lapa

W2:
Pull
Muscle Clean + Shoulder Press
FS + Push Press
Power Clean + FS
Hang Clean + Push Jerk
Clean + Split Jerk

Tall Clean + Hi Hang Clean
4 x 2 + 1

No Feet Split Jerk
4 x 2-3.

Strenght:

No Feet
Hang Clean + Clean
2-3 x 1 + 2
2-3 x 1 + 1

Btn Split Jerk
4-5 x 2-3

Warmup:
1:00 Lk
1:00 Lantion Ojennus polviltaan
1:00 Olkakierrot
Oh-Squat

Snatch Warmup:
Pull
Muscle Snatch
Pause Oh-Squat
Power Snatch + Oh-Squat
Snatch Balance
Snatch

Technique:
Power Snatch + Oh-Squat
4 x 2 + 1-2

No Feet Snatch
4 x 2-3

Strenght:
Hi Hang Snatch + Low Hang Snatch
2-3 x 2 + 1
2-3 x 1 + 1

Snatch Pull 110%
4-5 x 3

Warmup1:
1:00 Maailman paras + Kossak
1:00 Lantion Ojennus polviltaan
1:00 Hindu Push Up

Warmup2: Snatch
Snatch Pull + Hi Pull
Muscle Snatch
Oh-Squat
Power Snatch + Oh-Squat
Snatch Balance + Drop
Snatch

Technique:
Irrotus + Hi Pull + Snatch
4 x 1 + 1 + 1

Tall Snatch + Hi Hang Snatch
4 x 1 + 1

Strenght:

Power Snatch + Hang Squat Snatch
2-3 x 2 + 1
2-3 x 1 + 1

Snatch Balance + Overhead Squat
4-5 x 1 + 1

Warmup2: Clean & Jerk
Pull
Muscle Clean + Shoulder Press
Pause Front Squat + push Press
Power Clean + Fs
Hang Clean + Push Jerk
Clean & Jerk

Technique:
Pause Split Jerk + Split Jerk
4-5 x 1-2 + 1

3-Position Clean (hi hang,hang,low hang) no feet

Clean & Jerk Wawes
Every 2:00
3 Reps 73-78%
2 Reps 77-82%
1 Reps 82-87%

Overhead Lunges
4 x 5/5

Warmup1:
Maailman Paras
Pakara + kierto
Hindupunnerrus
Lantion Ojennus kyykystä

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)
4-5 x ¼ - ½ - 1/1

Hi Hang Snatch (pause)
4-5 x 2

Strenght/Technique:
Low Hang Snatch + Snatch
2-3 x 1 + 2
2-3 x 1 + 1

Back Squat
1 x 5
2 x 3
2 x 2

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:
Push Press (split position)
4x 3-4
Hang Clean (no feet)
4 x 2-3

Strenght:
Clean Waves
3 Rep
2 Rep
1 Rep

Split Jerk
4-5 x 1 + 1