WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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FRONT SQUAT + PRESS to SPLIT JERK with HANGING WEIGHT *etukyykyn pohjassa 3s paussi, nouse ja askella saksiin etu-taka rytmi, tasapaino molemmille jaloille yhtä paljon, lantio pysyy tangon alla ja sitten punnerra tanko suorille käsille, pito ja tee 2x molemmille puolille (2+2)
2-3x[3+4]@light weight, rest btw sets 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH from BELOW KNEE
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+2]@light / up to 55-65% sn-%, rest btw set 2min

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FLOATING HALTING CLEAN DEADLIFT + CLEAN from BELOW KNEE + SPLIT JERK *jerk both side 1+1
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+2+2]@light / up to 50-60% jerk-%, rest btw set 2min

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FRONT SQUAT + BACK SQUAT
3+3@up to RPE8 *could do more 2-3 reps / up to 75% jerk-%, rest btw sets 2min

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CLEAN LIFT OFF
3x5@RPE7 *could do more 3-4 reps / 70% jerk-%, rest btw set 2min