WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH PULL to HIP + SNATCH
1-2×2× 1+2@barbell, 1×3× 1+2@55%, 1×2× 1+2@65%, 1+2@75%,
1×2× 1+2@65%, 1+2@75%, sn-%, rest btw sets 2min

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CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
1-2×2× 1+1+1@barbell, 1×3× 1+1+1@55%, 1×2× 1+1+1@65%, 1+1+1@75%,
1×2× 1+1+1@65%, 1+1+1@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3+5 reps/leg@60%, 3× 3+5 reps/leg@70%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE7-8, 2-3 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: snatch pull to hip

video: clean pull to hip

video: reverse to forward lunge