WARM UP 5-10min

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DRILL :
BACK SQUAT + SNATCH RDL + DROP SNATCH + OHS
2× 10+10+5+5@light barbell, rest 1min

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SNATCH PULL to HIP
2×3@barbell, 3×3@50-55%, bs-% use 90% of 1RM, rest 2min

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SNATCH
5-6×1@60-65%, sn-%, rest 2min

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CLEAN PULL to HIP
2×3@barbell, 3×3@50-55%, bs-% use 100% of 1RM, rest 2min

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CLEAN
5-6×1@60-65%, jerk-%, rest 2min

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ACCESSORY WORKOUT : if time left

LOW BOX JUMP with DB's *kevyt kontakti boksiin - vastaanotto suoralle jalalle - pudota kässärit juuri, kun lähdet ponnistamaan syväkyykystä ylös
3×3, rest 2min

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video: Snatch Pull to Hip
The snatch pull to hip is a partial pull variation that focuses on staying over the bar. Perform a snatch pull, but as you near the top, instead of opening the hips to extend completely, keep the shoulders in front of the bar and bring the bar back to the hip. In other words, never open the hips completely.
Ensure you remain balanced evenly over the whole foot, and actively push the bar back against the body aggressively at the top—if it’s not trying to swing away, your shoulders are too far back.
Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep. There is no pause in this top position, unlike a halting deadlift.

video: Clean Pull to Hip
The clean pull to hip is a partial pull variation that focuses on staying over the bar. Perform a clean pull, but as you near the top, instead of opening the hips to extend completely, keep the shoulders in front of the bar and bring the bar back to the hip or high-thigh depending on grip and proportions. In other words, never open the hips completely.
Ensure you remain balanced evenly over the whole foot, and actively push the bar back against the body aggressively at the top—if it’s not trying to swing away, your shoulders are too far back.
Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep. There is no pause in this top position, unlike a halting deadlift.

video: Low Box Jump with DB's - Torohtiyn video 1 esimerkin mukaisesti
https://www.instagram.com/p/DW317TBFuI-/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==