WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

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TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH
2x3@barbell, 3@up to 85% sn-%, rest btw sets 2min, *example up to 55-65-70-75-80-85%

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CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2x[1+1]@85% jerk-%, rest btw sets 2min, *example up to 55-65-70-75-80%

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CLEAN PULL *full foot
2@95-100-105%, jerk-%, rest btw sets 2min