Warmup:
1:00 Maailman Paras
1:00 Pakaravenytys + kierto
1:00 Mittarimato + punnerrus

Warmup2:
Clean pull
Muscle Clean + shoulder press
Pause Front Squat + Push press
Power clean + front squat
Hang Squat clean + Push Jerk
Clean + Split jerk

Technique:
EMOM 6
A: 2-3 Hi Hang Clean (lantiolta)
B: 2-3 Pause Jerk (pause lähdössä alhaalla)

Clean & Jerk
3 x 3 77-80%
3 x 2 80-85%
2 x 1 85-90%

Pause Front Squat (3s pause)
4 x 3

Push Press
2 x 3
2 x 2

WU1
1:00 Kyykky + Kierto
1:00 Lantion Ojennus kyykystä
1:00 Pakaravenytys + Kierto
1:00 Frog Stretch + 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 6
A: 3-4 Irrotus (polvenohitus)
B: 3-4 Snatch Hi Pull

Snatch Drop
4 x 2-3

3- Position Snatch (hi hang, hang, low hang)
4-5 x 1 + 1 + 1

Pause Back Squat + Squat Jump
4 x 3 + 3

Warmup1:
1:00 ER + Lk
1:00 LK + OK
Eturäkki mobbailu

Warmup2:
Hi Hang Power Clean
Hang Power Clean
Power Clean
Squat Clean
Hang Squat Clean
Hi Hang Clean

Shoulder Press + Btn Press
Push Press + Btn PPress
Push Jerk + Btn Push Jerk
Split Jerk + Btn Split Jerk

EMOM 4
2-3 Split Jerk (pause dip, pause alhaalla)

Split Jerk
4-5 x 2

Clean (no feet) 70-80%
4 x 3

Hang Clean (block)
4 x 2

Warmup1:
1:00 Maailman paras
1:00 Pakara + Kierto
1:00 Olkakierrot

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

EMOM 6
A: 2 Clean Pull + 1 Hi Pull
B: 2-4 Muscle Snatch

Power Snatch + Oh-Squat
2 x 3
2-3 x 2

Low Hang Snatch
2 x 2
2 x 1

Hi Pull
3 x 3

Warmup1:
1:00 Maailman Paras
1:00 Pakara
1:00 Punnerrus + Ojennus
1:00 Frog Stretch

Warmup2:
Shoulder Press
Push Press
Push Jerk
Split Jerk

Hang Clean Pull
Clean Pull
HangPower Clean
Power Clean
Front Squat
Hang Clean
Clean

EMOM
1-2 Tall Clean + 1 Clean

EMOM
1-2 Tall Jerk + Split Jerk

Squat Clean
3 x 3 80-85%
3 x 2 85-92%

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

W1:
1:00 Lonkankoukistaja + Etureisi (seinäävasten)
1:00 Lantion ojennus polviltaan
1:00 Olkakierrot päinmäkuulla

W2:
Snatch Pull
Muscle Snatch
Pause Oh-squat
Power Snatch + Oh squat
Snatch Balance
Hang Snatch

Technique:
EMOM 4
2-3 No feet Snatch (jalkaterät lattiassa)

STRENGHT:
4 SETS
1 Snatch Balance + 2 Overhead Squat

Power Snatch
3 x 3
3 x 2

Snatch Deadlift
3 x 5

ACCESSORY:
2-3 Sets
45-60 Plank
8-12 Weighted Sit Ups

Warmup1:
1:00 LK + Et
1:00 Pakara
1:00 Olkakierrot

Warmup2:
Eturäkki
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Clean + Push Jerk
Clean + Jerk

EMOM 6
A: 2-3 Hang Squat Clean
B: 2-3 Push Jerk

Power Clean + Front Squat + Jerk
2 x 2 + 1 + 1
3 x 1 + 1 + 1

Hang Squat Clean
2 x 2
3 x 1

Split Jerk
2 x 3
3 x 2

W1:
1:00/1:00 Lonkakoukistaja seinää vastet
1:00/1:00 Pakara + kierto
1:00 Lapa

W2: Clean + Jerk
Clean Pull
Muscle Clean + Shoulder Press
Front Squat
Power Clean + Front squat
Hang Clean + Push Jerk
Clean + Jerk

Techique:

Squat Clean ( no feet)
4-5 x 3

Split Jerk
4 x 3 + 3

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

Power Clean + Split Jerk
4-5 x 1 + 2

1:00 Active Spoderman
1:00 Pakara + kierto
1:00 Frog Stretch
1:00 Olkakierrot

W2: 2-3 reps
Hang Muscle Snatch
Low Hang Mucle Snatch
Muscle Snatch
3 + 3 + 3 Oh-Squat (eri leveys)
Power Snatch + Oh squat
Snatch Balance
Squat Snatch

Technique:
Snatch Drop
4 x 2-3

Snatch (no feet)
4 x 3

Strenght:

Squat Snatch
5 x 2 80-85%

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

W1:
1:00 Kyykky + Kierto
1:00 Lantion Ojennus kyykyn kautta
1:00 Frog Stretch + Ojennus
Eturäkki Mobbailu

W2:
Power Clean
Low Hang Power Clean
Hang Power Clean
Front Squat
Hang Clean
Clean
Shoulder Press
Push Press
Push Jerk
Split Jerk

Technique:
Behind The Neck Split jerk
4 x 3

Hi Hang Clean
4 x 2

Strenght:
Push Press
2 x 3
2 x 2
2 x 1