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)eturäkissä
3 Muscle Clean + Shoulder press
3 Front Squat + Push press
3 Power Clean + Push Jerk
3 Hang Squat Clean + Split Jerk

Technique:
EMOM 4
1 Hi Hang Clean (hips) +2 Hang Clean

EMOM 4
3/3 Split Jerk (molemmat)

Strenght:
Every 2:00 x 8
A: 4 Front Squat (heavy as possible)
B: 2 Split Jerk 80-87%

Power Clean + Hang Squat Clean + Squat Clean
2-3 x 2 + 1 + 1
2-3 x 1 + 1 + 1
*heavy as possible

Accessory:2-3 Sets
5-7 Sandbag Squat + 30s Sandbag Carry
5 Squat Jump

Warmup:
1:00 / 1:00 Banded Hip/Spine Stretch

1:00/1:00 Olkakierrot kuminauhalla
1:00 Kossak Squat

Warmup: Snatch - 3-4 Reps
Snatch Pull
Hang Hi Pull
Hi Muscle Snatch
Pause Overhead Squat
Snatch Balance
Power Snatch + Oh Squat
Hi Hang Squat Snatch
Hang Squat Snatch

Technique:
EMOM 6
A: 2-4 Squat Muscle Snatch
B: Snatch Drop (1/4 1/2 1/1)

Pause Hang Snatch (polven alla) + Squat Snatch
2 x 1 + 2 (73-78%)
2-3 x 1 + 1 (78-85%)

Snatch Drop + Pause Overhead Squat
2 x 3 + 2
2 x 2 + 1

Accessory:
8-12 Seated Shoulder Press
45-60s Ring Plank (punnerrusasento)

W1:
1:00/1:00 Etureisi + Lonkankoukistaja


1:00 Pakara + kierto
1:00 Frog Stretch + Ojennus 


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

Squat Clean + Split Jerk

3 x 2 + 2 (85-90%)


3 x 1 + 2 (90-95%)

Front Squat
5 x 3 (heavy as possible)

Accessory:2-3 Sets
5-7 Behind the neck Shoulder Press
30-45s Ring Plank / Plank

Warmup 1:
Banded Side Steps
Banded f/b Steps
Banded Squat
Hip Extension
Banded Spress
Banded Oh squat

W2: Snatch
Snatch Pull
Muscle Snatch
Pause Oh squat
Power Snatch + Oh Squat
Snatch balance
Hi Hang snatch
Hang Snatch

EMOM 6
A: 2-4 Snatch Drop
B. 2-4 Hang Snatch

Squat Snatch (20min)
3 x 3 76-83%
3 x 2 83-91%
3 x 1 91-96%

Snatch Pull
3 x 3 (100-110%)

Accessory: 2-3
4–6 Sots Press

Warmup1
1:00 Maailman Paras
1:00 Lantion Ojennus Polviltaan
1:00 Lantion Ojennus Kyykystä
1:00 Olkakierrot

Warmup2:
10 + 10 Eturäkki + niskan takana kyynräpäät
Clean Hi Pull
Power Clean + Shoulder Press
Pause Front Squat 3 + 3 + 3
Low Hang Power Clean + Push Press
Hang Squat Clean + Push Jerk
Squat Clean + Jerk

Technique:
EMOM 6
A: 2-3 Pause Clean (polven alapuolella) 65-70%
B: 2 Push Press + 1 Split Jerk (sama kuorma)

Strenght: (heavy as possible)
1 Power Clean + 2 Squat Clean + 3 Front Squat
2 x
1 Power Clean + 1 Squat Clean + 2 Front Squat
*3 x *
1 Power Clean + 1 Squat Clean + 1 Front Squat

Strenght 2:

Push Press + Split Jerk

2 x 3 + 3
2 x 2 + 2
2 x 1 + 2

ACCESSORY: 2-3 Sets
8-12 Narrow Bench Press (dumbbel)
8-12 Weighted Sit Ups (ghd/abmat)

Warmup1:
10 Banded Goodmorning
10 -//- Squat
10 -//- Shoulder Press
10 -//- Thruster
10 -//- BTN Press
10 -// Oh Squat

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

Technique:
EMOM 4
2-4 Low Hang Snatch

EMOM 4
2-4 Hi Hang Snatch

Strenght:
Pause Overhead Squat
4-5 x 3

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

Accessory: 2-3 Sets
6-10 Behind The neck Press (snatch)
5 Squat Jump