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

PAUSE BACK SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, bs-%, rest btw sets 2min

BACK SQUAT
5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

*takakyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

SNATCH
1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side in double sets
1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min