Clean
2 x 3
2 x 2
2 x 1

Snatch Warmup:
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Hang Santch
Snatch

Pause Overhead Squat
4 x 3

Back Squat
4-5 x 2

Power Snatch
3 x 3
3 x 2

Snatch Pull
4 x 3

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

Technique:
EMOM: 4
2 Hi Hang Clean + 1 Hang Clean

EMOM 4
2-3 Pause Split Jerk

Clean & Jerk
3 x 2 + 2 82-87%
3 x 1 + 2 87-92%
-rest 2:00-

Clean Deadlift 110-120%
4 x 3

Seated Shoulder Press
4 x 5

Wu1:
1:00 Lonkankoukistaja + Olkakierto
1:00 Pakara + Kierto
1:00 Hindu Push Up

W2:
Warmup: Snatch
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Snatch

Technique:
No Feet Snatch
4 x 3

Snatch Hi Pull
4 x 3

Strenght:
Snatch Balance
4 x 3

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

Warmup: Clean & Jerk
Power Clean
Hang Power Clean
Hi Hang Power Clean
Hi Hang Clean
Hang Clean
Clean

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

Technique:

EMOM 4
Tall Clean

EMOM 4
Tall Jerk

Strenght: Heavy as Possible
Clean
3 x 3
4 x 2

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

Accessory: 2-3 Sets
30-45s Ring Plank / Punnerrus lankku
10-15 Voimapyörä / Sit Ups (weighted)

Warmup1:
10 Reps
Banded Good Morning
-//- Squat
-//- Shoulder Press
-//- Thruster
-//- BTN Press
-//- Oh-Squat

Warmup2:
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Snatch

Technique:
Snatch Drop
4-5 x 2-3

Strenght:
Snatch
2 x 3
2 x 2
3 x 1

Muscle Snatch
4 x 3

Behind The Neck Push Pres (snatch grip)
4 x 5

Accessory: 2-3 Sets
15-20 Superman
30-45s Lankku (vastakkainen käsi-jalka)

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

Techique:
EMOM 4
1 Tall Push Jerk + 1 Tall Jerk

EMOM 4
1 Hi Hang Clean + 1 Low Hang Clean

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

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

Warmup:
Lantion Ojennus polviltaan
Lantion Ojennus kyykystä
Lapa

Warmup2:
Muscle Snatch (hi,hang,floor)
Overhead Squat
Snatch Balance
Snatch Drop
Power Snatch + Oh Squat
Snatch

Technique:

4 x 2-3 Tall Snatch

No Feet Snatch
4 x 2-3

Strenght:
Snatch Balance
4 x 2

Pause Snatch Deadlift
4 x 3

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

Techique:
Split Jerk
4 x 3

Strenght:
Clean & Jerk
3 x 2
3 x 1

Pause Front Squat
4 x 2

Clean Deadlift
4 x 3

Warmup1:
10 Reps
Banded Good Morning
-//- Squat
-//- Shoulder Press
-//- Thruster
-//- BTN Press
-//- Oh-Squat

Warmup2:
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Snatch

Technique:
Snatch Drop
4-5 x 2-3

Power Snatch + Overhead Squat
3-4 x 3

Strenght:
Snatch
2 x 3
2 x 2
3 x 1

Snatch Pull
4 x 3 110-120%

Accessory: 2-3 Sets
15-20 Superman
30-45s Lankku (vastakkainen käsi-jalka)