WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 + 5 PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
5 + 5 SNATCH DROP + OHS
5 + 5 TALL SNATCH + SNATCH from POWER POSITION

SNATCH
1@climb to the maximum of the day, rest 2min

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

BEGINNERS (alle 2 kuukautta harrastaneet):

SNATCH
2x3@barbell, 5x3@70%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

CLEAN + JERK
2x2[1+1]@barbell, 3x2[1+1]@70%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat