Warmup:
1:00 Etureisi + Lonkankoukistaja
1:00 Pakara + Kierto
1:00 Frog Stretch + ojennus
1:00 Olkakierrot

W2
Snatch Pull
Snatch Hi Pull
Power Snatch
Overhead Squat
Snatch Balance
Hi Hang Snatch
Hang Snatch

Technique:
EMOM 4
3-5 Sots Press

EMOM 4
2-4 Tall Snatch

Strenght:
Pause Snatch Balance
4 x 3

Snatch + Hang Squat Snatch
3 x 2 +1 75-82%
3 x 1 + 1 82-90%

Snatch Pull 100-120%
3 x 3

BARBELL CLUB
10.-16.6 I
Warmup 1: (1osio)
1:00 Maailman Paras
1:00 Lantion Ojennus Polviltaan
1:00 Lonkankoukistaja + kierto
1:00 Olkakierrot

Warmup2:
Eturäkki tangolla 10 + 10 + pumppailut
Clean Hi Pull
Power Clean + Shoulder Press
Pause Front Squat + Push Press
Hang Power Clean + Front Squat
Hi Hang Clean + Push Jerk
Squat Clean + Split Jerk

Technique:
EMOM 6
A: 2-4 Tall Clean (pääliike)
B: 3 + 3 Shoulder Press (split position)

Technique/Strenght: 2 osio
Hi Hang Clean + Clean
3 x 1 + 2 70-75%
3 x 1 + 1 75-80%

Strenght: (3osio)
Push Jerk
2 x 3 78-82%
3 x 2 82-87%

Strenght 2: (4osio)
Power Clean + Front Squat (atg) Heavy as possible
4-5 x 1 + 3

10.-16.6 II Snatch
Warmup 1: (1osio)
10 Kyykky + Kierto
5 + 5 + 5 Air squat (normaali + leveä + leveämpi)
10 Kossak Squat
5-10 Hindupunnerrus

Warmup2:
Irrotus
Hang Hi Pull
Power Snatch
Pause Overhead Squat (eri leveydellä)
Power Snatch + oh-squat
Snatch Balance/Snatch Drop
Hang Snatch

Technique
EMOM 3
1 Overhead Squat + 2-3 Snatch Drop
EMOM 3 ( 3sarjaa)
1-3 Tall Snatch (pääliike)

High Hang Snatch + Hang Snatch
2 x 1 + 2 75-80%
3 x 1 + 1 80-85%

Power Snatch + Overhead Squat (3osio)
2 x 3 + 1 (heavy as possible)
2-3 x 2 + 1 (heavy as possible)

Pause Back Squat + Squat Jump (4osio)
4 x 3 + 5

Warmup1:
1:00 Maailman paran
1:00 Pakara + Kierto
1:00 Olkakierto
1:00 Hindupunnerrus

Snatch Warmup:
Snatch Pull
Muscle Snatch
Pause oh-squat
Power snatch + oh squat
Snatch Balance
Hang Snatch

Technique:
EMOM: 6
A: 2-3 Pause Snatch Balance
B: 2-4 Pause Hang Squat

Squat Snatch (20min)
3 x 3 80-85%
3 x 2 85-90%

Pause Overhead Squat
4 x 2

Snatch Pull
3-4 x 3