WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

video: plate GTOH

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: DEAD BUG plate PULLOVER

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop sn" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3x MUSCLE SNATCH + TALL SNATCH
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 3x1x[1+2+1]@70%, sn-%, rest btw sets 2min

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CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 3x1x[1+2+1]@70%, jerk-%, rest btw sets 2min

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SNATCH PULL *full foot/flat footed
3x3@70%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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FRONT SQUAT
4@70%, 2x4@75%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed