WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

--

TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - SQUAT/POWER JERK *tee "good morning" ja "squat/power jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH +
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

---

SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+1+1@up to the maximum of the day, then do 1+1+1@80% of that max, sn-%, rest btw sets 2min, TC 15min

---

CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+1+1@up to the maximum of the day, then do 1+1+1@80% of that max, jerk-%, rest btw sets 2min, TC 15min

---

CLEAN PULL *full foot/flat footed
3x3@85%, jerk-%, rest btw sets 2min - mielellään remmit vetoihin

---

BACK SQUAT
3@up to 80%, bs-% / bw-%, rest btw sets 3min

example of rise 55-65-75%
vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

---

SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed