WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 POWER JERK
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP

SNATCH
2x3@barbell, 3x3@up to 60%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 60%, rest btw sets 2min

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% *beginners bw 70% = 1RM clean+jerk
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% jerk-%, rest btw sets 2min

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+3@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min