Warmup:
Lonkankoukistaja seinää vasten
Pakara + Kierto
Frog Stretch
Eturäkki mobbailu

Warmup2:
Irrotus + Polven ohitus
Hang Power Clean
Pause Front
Hang Clean
Low Hang Clean
Squat Clean

Shoulder Press BTN
Push Press BTN
Push Jerk BTN
Split Jerk BTN

Technique:
Tall Clean
3-4 x 2-3
Tall Jerk
3-4 x 2-3

Front Squat + Split Jerk
2 x 3 + 2
2-3 x 3 + 1

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

Warmup1:
1:00/1:00 Lonkakoukistaja + rintarangankierto
1:00/1:00 Pakara venytys + kierto
45 Frog Stretch + 15-25s Lantion ojennus

Warmup2: 5-7min
20 Kyykkyhyppy (kiinni - auki ) tangolla tai ilman
20 Kyykkyhyppy (tanko)
3-4 Muscle Snatch
3-4 Overhead Squat
3-4 Power Snatch + Oh Squat

Technique:
EMOM 4
2-3 Snatch Drop (1/4 - 1/2 - 1/1)

EMOM 4
2-4 Hi Hang Snatch

3-Position Snatch (hang, Low hang, Floor)
4-5 x 1 + 1 + 1 80-85%

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

Accessory:
2-3 Sets
12-15 Back Extension
12-15 V-Ups

Warmup1: 
1:00/1:00 Lonkakoukistaja + rintaranka (kädet niskan takan ja kierto ) 
1:00 Kyykky + Kierto 
1:00 Eturäkki penkkiä/Boxia vasten

Warmup2: 3-4 Reps (10min)

Clean Pull

Muscle Clean + Shoulder Press
Pause
Front Squat + Push Press

Power Clean + Front Squat

Hang Squt Clean + Push Jerk

Squat Clean + Split Jerk

3x (15min) 

2 Low Hang Clean (polven alta) + 1 Squat Clean 79-85%
3x 

1 Low Hang Clean (polven alta) + 1 Squat Clean 85-90%

Every 1:15 x 8 (12min)
2 Split Jerk 77-85%

Front Squat 1 3/4
4-5 x 2 (heavy)

Warmup1
1:00/1:00 Lonkankoukistaja + Olkakierto
1:00/1:00 Pakara + Kierto
1:00 Lantionojennus kyykystä
1:00 Kossak Squat
30s Punnerru + Ojennus
30s Hindupunnerrus

Warmup2:
Snatch Pull
Snatch Hi Pull
Pause Overhead Squat
Hang Power Snatch + Oh Squat
Snatch Balance + Snatch Drop
Hang Squat Snatch

EMOM 6
A: 3-5 Sots Press
B: 3-5 Press Oh Squat

Muscle Snatch (12-15min)
3 x 3
3 x 2

4-5x (12-15min)
2 x Polven Ohitus + 1 Squat Snatch

Stiff Leg Deadlift
2-3 x 12-15

Warmup1:
1:00 Lantion Ojennus Polviltaan
1:00 Maailman Paras + Kossak Squat
1:00 Frog Stretch + 30s Ojennus
+ Eturäkki mobbailu tangolla

Warmup 2:
Clean Deadlift
Power Clean + Shoulder Press
Hang Power Clean + Push Press
2 + 2 + 2 Pause Front Squat (eri kyykky leveydet)
Hi Hang Squat Clean + Push Jerk
Squat Clean + Split Jerk

Technique: 

Emom 6 (kevyt kuorma tai ihan vaan tanko)

A: 3-5 Shoulder Press (split position)

B: 3-5 Tall Jerk

Emom 4 (60-70%

1 Pause Clean (2s stop polven alla) + 1 Hi Hang Clean

2-3 x (20:00)
2 Power Clean + Hang Squat Clean + Squat Clean
3-4 x
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

Push Press (15min)
2 x 3
2 x 2

Accessory: 2-3 Sets
10-12 Vipunostot eteen vinopenkillä
10/10 Kylkirutistus kuminauhalla

Warmup1:
1:00 Maailman Paras
1:00/1:00 Pakara + kierto
1:00 Lantion Ojennus Polviltaan
1:00 Olkakierrot

Warmup2:
Clean Pull + Clean Hi Pull
Muscle Snatch + Oh-Squat
Power Snatch + Oh-Squat
Hang Squat Snatch
Squat Santch

EMOM 6
A: 2-4 Pause Snatch Balance
B: 2-4 Hi Hang Snatch

3-Position Snatch (hip,hang,floor) (15)
4-6 x 1 + 1 + 1

Snatch Pull
4 x 3 (100-110%)

Accessory:
5 Box Jump (korkea)
6-10 Banded KB Swing

Warmup1:
1:00/1:00 Etureisi + Lonkankoukistaja
1:00 Mittarimato + Punnerrus
1:00 Frog Stretch + Ojennus

Eturäkki

W2:
Power Clean + Shoulder Press
Hang Power Clean + Push Press
Hi Hang Power Clean + Push Jerk
Pause Front Squat
Hang Squat Clean + Split Jerk
Clean + Jerk

EMOM 6
A: 2-4 Tall Clean
B: 2-4 Pause Jerk

Squat Clean + Split Jerk 15-20
3 x 2 + 2 (80-85%)
3 x 1 + 2 (85-90%)