WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *sn grip + BACK SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + TALL SNATCH

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x SNATCH PULL ABOVE KNEE *full extension & hold + SNATCH HIGH PULL ABOVE KNEE *full extension & hold *high pull rintalastan alaosa - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER SNATCH from POWER POSITION + POWER SNATCH from POWER POSITION *90° + SNATCH from POWER POSITION

1+1+1 POWER SNATCH ABOVE KNEE + POWER SNATCH ABOVE KNEE *90° + SNATCH ABOVE KNEE

1+1+1 POWER SNATCH BELOW KNEE + POWER SNATCH BELOW KNEE *90° + SNATCH BELOW KNEE

1+1+1 POWER SNATCH + POWER SNATCH *90° + SNATCH

4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1

TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec, no failures
2-3x[1+1+1]@up to ~50% sn-%, rest btw sets 2min

BLOCK SNATCH HIGH PULL *full foot + POWER SNATCH 90° + SNATCH
*barbell from power position
2x[2+2+2]@barbell, 3x[2+2+2]@50-55% sn-%, rest btw sets 2min

BLOCK CLEAN HIGH PULL *full foot + POWER CLEAN 90° + CLEAN + JERK *split jerk both side
*barbell from power position
2x[2+2+2]@barbell, 3x[2+2+2+2]@50-55% jerk-%, rest btw sets 2min

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PROGRAM 2

SNATCH + SNATCH ABOVE KNEE
3x2x[2+2]@barbell, 4x[1+1]@70%, rest btw sets 2min

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PROGRAM 1 & 2

SQUAT JUMP 4x3, rest btw sets 2min

DOUBLE BOUNCE BACK SQUAT
2x2@50%, rest btw sets 2min

BACK SQUAT
3x3@70% rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION *full foot + PUSH JERK in SNATCH
3x[3+3]@RPE8 *could do 2 more reps, rest btw sets 2-3min

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VARKAUS PM-KISAAJAT:
SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

BOX JUMP
3x5, rest btw sets 2min

BACK SQUAT
4x4@up to 75-80%, rest btw sets 2min

CLEAN PULL *full foot
4x3@110% jerk-%, rest btw sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 BENT OVER ROW *vastaote
8+8 DB/BW SIDE SQUAT / COSSACK SQUAT
30 sec PLANK with WEIGHT *kyynärnoja ja kuorma alaselän päällä

Rest as needed