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
2-3 Tall Jerk + 1 Split Jerk
EMOM 4
1 Hi Hang Clean + 1 Hang Clean + 1 Low Hang Clean

Strenght:
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

WU1:
1:00 LK + ET
1:00 Pakara + Kierto
1:00 Olkakierrot

WU2: Snatch
OH-Squat
Snatch Balance
Snatch Drop
Muscle Snatch
Power Snatch + Oh Squat
Snatch

Technique:
4 x
1 Snatch Pull + 1 Snatch Ha Pull + 1 Squat Snatch

Snatch (no feet)
4 x 3

Strenght:

Overhead Squat
3 x 5
2 x 3

Power Snatch
3 x 3
3 x 2

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

*Technique: *
4 x
1 Clean Pull + 1 Clean Hi Pull + Squat Clean

4 x
Pause Dip + 1 Split Jerk

Strenght:
Hang Clean + Clean
3 x 2 + 1
3 x 1 + 1

Pause Front Squat + Split Jerk
4-5 x 2 + 1

WU1:
1:00 Lonkankoukistaja seinää vasten
1:00 Pakara + Kierto
1:00 Olkakierrot

WU2: Snatch
OH-Squat
Snatch Balance
Snatch Drop
Muscle Snatch
Power Snatch + Oh Squat
Snatch

Technique:
4 x 2 Snatch Drop

4 x 3 Pause Overhead Squat

Strenght:
Hang Squat Snatch (75-80%)
4 x 2

Squat Snatch
3 x 2 75-80%
3 x 1 80-85%

1:00 Lantion Ojennus polviltaan
1:00 Olkakierrot
Eturäkki Mobbailu

Clean & Jerk Warmup
Muscle Clean / Shoulder Press
Front Squat / Push Press
Power Clean + FS
Hang Clean + Push Jerk
Clean & Jerk

Technique:
EMOM 4
2-3 Per Side Shoulder Press (split position)

EMOM 4
2-3 Tall Clean

Strenght:
Split Jerk
3 x 3
2 x 2

Clean (squat Clean)
2 x 4
3 x 3

Pause Front Squat (3s)
3 x 4

WU1: (5min)
1:00 Maailman Paras
1:00 Kossak Squat
1:00 Skorppari

WU2: Snatch (10min)
Muscle Snatch (hi hang,hang,normaali)
Pause Overhead Squat (normaali,kapeampi käsi)
Power Snatch + Overhead Squat
Snatch Balance
Hang Snatch
Snatch

Technique:
EMOM 4
Power Snatch + Hang Squat Snatch + Snatch

4 x
2-3 Snatch Hi Pull (60-70%)

Strenght:
Overhead Squat (15-20min)
2 x 6
2 x 5
1 x 4

Power Snatch (20min)
2 x 5
2 x 4
1 x 3

WU1:
1:00 Lonkankoukistaja + Rintarangan kierto
1:00 Lantion Kierto + Ojennus
1:00 Hindupunnerrus

W2:
Eturäkki
Shoulder Press
Power Clean (hi hang,hang,normal)
Squat Clean (hi hang,hang,normal)
Push Press + Push Jerk
Split Jerk

Technique:

Behind The Neck Split Jerk
4 x 2-3

No Feet Squat Clean
4 x 2-3

Strenght:
Push Press + Split Jerk
5 + 1
2 x 4 + 2
2 + 3 + 3

Hang Clean (blokeilta)
3 x 2
3 x 1
*levypainoista.Lähtö polven päältä

WU1:
1:00/1:00 Lonkankoukistaja + Olkakierto
1:00 Lantion Ojennus polviltaan
1:00 Kyykky + Kierto

W2:
Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch
Snatch Balance + Drop
Power Snatch + Hang Snatch + Snatch

Technique:
3 x
Hi Pull Hang + Hang Snatch + Overhead Squat

3 x
3 Snatch Drop

Strenght:
Snatch
3 x 3 (75-80%)
3 x 2 (80-85%

4 x
2 Irrotus + Power Snatch + 3 Box Jump (korkea) / Squat Jump

W1:
1:00/1:00 Maailman Paras
1:00 Kossak Squat
1:00 Punnerrus+ Ojennus

W2: Clean + Jerk
Clean Pull (hi,hang,floor)
Power Clean (hi,hang,floor)
Shoulder Press
Pause Front Squat
Push Jerk
Clean (hi,hang,floor)
Split Jerk

Technique:

EMOM 4
2-3 Hang Squat Clean (reiden puoliväli)

EMOM 4
2 Tall Jerk + 2 Split Jerk

Strenght:
Find Heavy 3rep Squat Clean
-then-
3 x 3 80-85% (raskaasta kolosesta)

Behind The Neck Split Jerk
4 x 2

W1:
1:00 Kyykky + Kierto
1:00 Lantion Ojennus Polviltaan
1:00 Kumppari lavat + Vala

W2:
Muscle Snatch (hang Floor)
Power Snatch (hang Floor)
Pause Ohs
Snatch Balance
Hang Snatch
Snatch

Technique:
3-4 x
1 Hi Pull + 1 Hang Snatch

Strenght:
Find Heavy 2 Rm Snatch
-Then-
3 x 2 82-85% (makimista)

Pause Back Squat
4 x 3 (3spause)