Warmup1:
1:00 Maailman Paras
1:00 + 1:00 Pakara + Kierrot
Eturäkki mobbailu tangolla

Warmup2:
Clean Hi Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hi Hang Clean + Hang Clean + Clean
Split Jerk + BTN Split Jerk

Technique:
EMOM 4
2 Clean Hi Pull + 1 Squat Clean

EMOM 4
2-3 Pause Split Jerk

CLEAN (heavy as possible)
2 x 3
2 x 2
3 x 1

Push Press + Split Jerk
2 x 3 + 1
2 x 2 + 1

Front Squat
3 x 3

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 3
2-4 Snatch Drop

EMOM 3
Hi Hang Snatch + Hang Snatch + Snatch

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

Back Squat
4-5 x 3
(4s alas, räjähtävä ylös)

Warmup1:
1:00 Maailman Paras
1:00 + 1:00 Pakara + Kierrot
Eturäkki mobbailu tangolla
Warmup2:
Clean Hi Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hi Hang Clean + Hang Clean + Clean
Split Jerk + BTN Split Jerk

Technique:
EMOM 4
2 Clean Hi Pull + 1 Squat Clean

EMOM 4
2-3 Pause Split Jerk

Power CLEAN (heavy as possible)
2 x 3
2 x 2
3 x 1

Split Jerk
2 x 3
2 x 2
2 x 1

Accessory: 2-3 Sets
6/6 Bulgarian Split Squat
8-8 Stiff Leg Deadlift

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 3
Hi Hang Snatch + Hang Snatch + Snatch

Strenght 1:
Pause Snatch Balance
3-4 x 2 (2s pause pohjassa)

Strenght2:
Power Snatch + Squat Snatch + Oh-Squat
2 x 3 + 2 + 1
2 x 2 + 1 + 1
2-3 x 1 + 1 + 1

Back Squat
4-5 x 3
(4s alas, räjähtävä ylös)

Accessory:
2-3 Sets
30-45s L-sit or Ring Plank

Warmup1:
1:00 Maailman Paras
1:00 + 1:00 Pakara + Kierrot
Eturäkki mobbailu tangolla
Warmup2:
Clean Hi Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hi Hang Clean + Hang Clean + Clean
Split Jerk + BTN Split Jerk

Technique:
EMOM 4
2 Clean Hi Pull + 1 Squat Clean 60-70%

EMOM 4
2-3 Pause Split Jerk 60-70%

Power CLEAN (heavy as possible)
2 x 3
2 x 2
3 x 1

Split Jerk
2 x 3
2 x 2
2 x 1

Accessory: 2-3 Sets
6/6 Bulgarian Split Squat
8-8 Stiff Leg Deadlift