MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SNATCH SHOULDER PRESS + OHS + TALL SNATCH HIGH PULL *high pull flat footed - elbows ups
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

video: TALL SNATCH HIGH PULL

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HIP MUSCLE SNATCH + TALL SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

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SNATCH DEADLIFT + POWER SNATCH from ABOVE KNEE
2x [1+3]@barbell, 2x [1+3]@light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 100% = 1RM BS

or

FRONT SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 80% = 1RM FS

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RDL *sn-grip, use straps
3-4x5@moderate weight, rest btw sets 2min

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SUPERSET: quality