Snatch - Find your 1 rep max of the day.

Clean and jerk 1RM

Warm-up:
40/30 sec x 6:
1) 2 slow clean pull + 3 hang power clean
2) 2 hang squat clean + 2 split jerk

EMOM 7 min, moderate to heavy:
2 squat clean

EMOM 7 min, moderate to heavy:
1 power clean + 2 split jerk

Warm-up:
25+25 sec / 25 sec x 6: (kello 25 sec x 18)
1) Snatch grip press btn + OHS
2) Hang snatch pull + hang power snatch
3) High hang snatch + OHS bottom position hold

Every 1,5 mins x 7: moderate to heavy
2 snatch pull + 2 squat snatch

Wu, 30/20 s x 9:
1. Snatch pull
2. Snatch drop
3. 3-point snatch (hi-hang|hang|normal)

Emom3
Snatch pull + hang snatch

Every 1,5 min x5
1 snatch

Wu, 30/20 s x 4:
1. Hang power clean + press
2. Power clean + jerk

Emom3
Power clean + hang power clean + jerk

Every 1,5 min 5
1 power clean & jerk

WARM-UP, 30/30 SEC X 10:
30/30 sec x 8:
1) Hang power clean
2) Pause push press (2 sec pause at the top)
3) Clean pull under + hang clean
4) Press in split (jalat split asennossa pystypunnerruksia)
Straight into: 30/30 sec x 2:
1) Squat clean
2) Split jerk

C&J:
EMOM 10 MIN:
EMOM 4 min: (light)
1) 3 squat clean
2) 3 split jerk (tanko maasta rinnalle power cleanilla)
EMOM 6 min: (moderate)
1) 2 squat clean
2) 2 split jerk

Back squat:
EVERY 2,5 MINS X 6:
5-4-3-5-4-3 back squat
Merkkaa painot boxiin.

Core:
30/10 SEC X 9:
1) Hollow alternating leg raises
2) Chinese plank hold (scaled: glute bridge hold)
3) Side plank (L/R 15s + 15s)