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

TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - SQUAT/POWER JERK *tee "good morning" ja "squat/power jerk" 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+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+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%, 1+2+1@70%, 2x1x[1+2+1]@75%, 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%, 1+2+1@70%, 2x1x[1+2+1]@75%, jerk-%, rest btw sets 2min

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CLEAN PULL *full foot/flat footed
3x3@80%, jerk-%, rest btw sets 2min - mielellään remmit vetoihin

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

example of rise 55-65%
vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed