WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×2× 1+1+1+1@barbell, rest 1min

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SNATCH + SNATCH from KNEE + DIP SNATCH all snatch with a pause in the catch 1–2 seconds, snatch from knee = hartialinja tangon etupuolella, tasapaino koko jalalla
1×2× 1+1+1@barbell, 6× 1+1+1@58-61-64-61-64-67%, sn-%, rest 2min

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BACK SQUAT + DB's RDL *tee DB's Romanian DeadLift heti kyykyn perään, valitse sellainen kuorma, että jaksat tehdä toistot hyvällä tekniikalla - jalkaterät suoraan eteenpäin - tuntemus takareisi, pakara, alaselkä
3× 3+10 reps@80%, bs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Snatch

video: DB's Romanian DeadLift = RDL

video: Wide-Stance Jump-Squat to Close-Stance