WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *sn 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

video: TALL SNATCH

video: TALL CLEAN

video: TALL SPLIT JERK

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PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *punnerra itsesi tangon alle & valakyykyn pohjassa 3s paussi - tangon päihin kuminauhat jossa roikkuu kevyet levypainot
3-4x3@light weight, rest btw sets 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH from POWER POSITION
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+3]@light / 50-60% sn-%, rest btw set 2min

Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.

video: FLOATING HALTING SNATCH DEADLIFT

video: SNATCH from POWER POSITION

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TALL CLEAN + POWER JERK + SPLIT JERK *split both side 1+1
2x2x[1+1+2]@barbell, 2x[1+1+2]@ligth / 50% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+3@up to RPE6 *could do more 4-5 reps / up to 60%, rest btw sets 2min

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SNATCH LIFT OFF
3x5@RPE6 *could do more 4-5 reps / 60% sn-%, rest btw set 2min

video: SNATCH LIFT OFF