Snatch Warmup:
Pull
Muscle Snatch
Ohs
Power + Oh
Snatch Balance
Hang Snatch (hang,low hang)

Technique/ Strenght:
Every 1:30 x 4
1 Squat Snatch + 1 Hang Snatch 30-50%
rest 2:00

Every 1:30 x 6
1 Squat Snatch + 1 Hang Snatch 50-60%
rest 2:00

Every 2:00 x 4
1 Squat Snatch + 1 Hang Snatch 70-80%

Overhead Squat
4-5 x 2

Snatch Hi Pull + Snatch Pull
3-4 x 1 + 3

Clean & Jerk
Pull
Muscle Clean
Pause FS
Power Clean + FS
Hang Clean
Clean
Shoulder press
Push press
Push Jerk
Split Jerk

Technique/ Strenght:
Every 1:30 x 4
1 Hi Hang Clean + 1 Squat Clean 30-50%
rest 2:00

Every 1:30 x 6
1 Hi Hang Clean + 1 Squat Clean 60-70%

Every 2:00 x 4
1 Hi Hang Clean + 1 Squat Clean 70-80%

Front Squat + Push Press + Split Jerk
4-5 x 2 + 1 + 2

Btn Shoulder Press (pause on the top)
4-5 x 5

Warmup: Snatch
Snatch Pull
Muscle Snatch
Overhead Squat
Power Snatch + Ohs
Snatch Balance
Snatch

Technique:

Snatch Pull + Power Snatch
4 x 3 + 2 60-70%

Hi Hang Squat Snatch
4 x 3 (50-70%)

Strenght:
Hang Squat Snatch + Squat Snatch
4-5 x 2 + 1 70-80%

Warmup:

Pull + Hi Pull
Muscle Clean + Shoulder Press
Pause Fs + Push Press
Power Clean + Fs
Hang Clean + Push Jerk
Clean + Split Jerk

Strenght:
Clean & Jerk
2 x 2 40-60%
3 x 3 65-75%

Hi Hang Clean + Squat Clean
2 x 3 + 2 40-60%
2 x 1 + 2 60-70%
3 x 1 + 1 70-85%

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

Accessory: 2 Rounds
30-60s Plank
30-45 Side Plank

Snatch Warmup:
Pull + Hi Pull
Muscle Snatch
Ohs
Power Snatch + Ohs
Snatch Balance
Snatch (hang,floor)

Power Snatch + Ohs + Squat Snatch
2 x 3 + 2 + 1 40-60%
2 x 2 + 1 + 2 60-70%
2 x 1 + 1 + 1 70-85%

Snatch Drop 40-60%
4 x 2-3

Low Hang Snatch + Hi Hang Snatch
4 x 1 + 1 60-75%

Accessory:
Overhead Lunges (tanko)
3 x 12

Warmup:
Pull + Hi Pull
Muscle Clean + Shoulder Press
Pause Fs + Push Press
Power Clean + Fs
Hang Clean + Push Jerk
Clean + Split Jerk

Every 1:15 x 8
2 Split Jerk 70-85%

Every 1:15 x 8
3 Push Press

Hang Clean + Low Hang Clean + Clean
2 x 2 + 2 + 2 40-60%
3 x 1 + 1 + 1 60-70%

Front Rack Lunges
3 x 12

Snatch Warmup:
Pull + Hi Pull
Muscle Snatch
Ohs
Power Snatch + Ohs
Snatch Balance
Snatch (hang,floor)

Every 1:00 x 4
1 Squat Snatch 60-70%

Every 1:30 x 4
2 Squat Snatch 70-75%

Every 2:00 x 4
3 Squat Snatch 70-80%

Snatch Pull 100-120%
4 x 4

Pull + Hi Pull
Muscle Clean + Shoulder Press
Pause Fs + Push Press
Power Clean + Fs
Hang Clean + Push Jerk
Clean + Split Jerk

Every 1:15 x 8
2 Split Jerk 70-85%

Every 1:15 x 8
3 Push Press

Power Clean + Hang Clean + Clean
2 x 2 + 2 + 2 40-60%
3 x 1 + 1 + 2 60-75%

Back Rack Lunges
3 x 12

0:00-2:00
10 Power Snatch 70/45kg
2:00-4:00
8 Power Snatch 75/50kg
4:00-6:00
6 Squat Snatch 85/60kg
6:00-8:00
4 Squat Snatch 90/65kg
8:00-11:00
2 Squat Snatch 100/70kg

Pause Front Squat (3s)+ Front Squat
4 x 1 + 2
rest 2:00

4 Sets
5 Push Press (ei tng)
-Max Reps of Deficit Kipping Hspu-
rest 2:00

Assessory: 2-3 Sets
10-12 Barbell Bicep
10-12 Skull Crusher
10-12 Dumbbel Bicep
6-12 Diamond Push Up
10-15 Voimapyörä

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