Warmup:
*kevyt viikko, joten painot sellaiset 50-60%, keskitytään enemmän tekniikan harjoitteluun

3-4 Toistoa - Snatch Warmup

Snatch Pull
Muscle Snatch
Pause Overhead Squat
Power Snatch + Overhead Squat
Snatch Balance
Hang Squat Snatch
Squat Snatch

Pause Overhead Squat
4 x 3 (3s pause pohjassa)
2:00 palautus

Snatch Drop
4 x 3
2:00 palautus

Squat Snatch
3 x 3
2 x 2
2:00 palautus

Core: 2-3 Settiä
10 Leg Raises (hallittu lasku)
20-30s Hanging Flutter Kicks
1:30 palautus

Warmup: Clean + Jerk
3-4 Toistoa

Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat clean + Push Jerk
Squat Clean + Split Jerk

Split Jerk (50-60%)
3 x 3
2 x 2

Hang Squat Clean (polven yläpuolelta)
3 x 2
3 x 1

Hs Skilss: 2-3 Settiä
6-10 Weight Shift
1:00 rest
6-10 Shoulder Taps
1:00 Rest
1-3 Plate Wall Walk
1:00 Rest

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Warmup:
Clean + Jerk Warmup - 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Overhead Squat

Total II
Find 1Rm
Clean

Bench Press

Overhead Squat

TC: 30

1Rm Bench Press

Find 1Rm Overhead Squat

Warmup:
Clean + Jerk Warmup - 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Overhead Squat

Find 1Rm Clean & Jerk in 10min

Find 1Rm Deadlift in 10min

Warmup/Technique:
3 Snatch Pull
3 Muscle Snatch
3 Pause Overhead Squat
3 Power Snatch + Overhead Squat
3 Snatch Balance
3 Hang Snatch
3 Hi Hang Snatch
3 Squat Snatch

Find 1RM Snatch in 10:00

Find 1RM Back Squat in 10:00