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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SLOW SNATCH PULL + SNATCH PULL
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita tempausveto normaalisti täyteen ojennukseen eli päkiälle asti - hartialinja jää kevyesti tangon etupuolelle - ei yliojenneta yläselkää.
2× 2+2@barbell, 3× 2+2@50-55%, bs-% use 90% of 1RM, rest 2min

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SLOW PULL SNATCH + SNATCH + POWER SNATCH
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita tempaus normaalisti.
3× 1+1+1@60-65%, sn-%, rest 2min

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SLOW CLEAN PULL + CLEAN PULL
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita työntöveto normaalisti täyteen ojennukseen eli päkiälle asti - hartialinja jää tangon päälle - ei yliojenneta yläselkää.
2× 2+2@barbell, 3× 2+2@50-55%, bs-% use 100% of 1RM, rest 2min

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SLOW PULL CLEAN + CLEAN + POWER CLEAN
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita rinnalleveto normaalisti.
3× 1+1+1@60-65%, jerk-%, rest 2min

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ACCESSORY WORKOUT : if time left

PAUSE QUARTER BACK SQUAT JUMP
*pause for 2-3sec
3×3@barbell, rest 2min

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video: Slow Snatch Pull
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full speed and complete the snatch pull as you would otherwise.

video: Snatch Pull
Set the snatch starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, snatch-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away. The heels will rise naturally with the effort to push against the ground forcefully. Keep the entire body tight and continue pushing against the ground until the bar stops moving up, then drop back to flat feet as the bar falls. Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep.

video: Slow pull Snatch
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a snatch as you would otherwise.

video: Slow Clean Pull
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full clean pull speed while you open the hips explosively and drive vertically with the legs to achieve maximal bar speed.

video: Clean Pull
Set the clean starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, clean-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away. The heels will rise naturally with the effort to push against the ground forcefully. Keep the entire body tight and continue pushing against the ground until the bar stops moving up, then drop back to flat feet as the bar falls. Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep.

video: Slow Pull Clean
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a clean as you would otherwise.

video: Pause Quarter Back Squat Jump
Position as you would for a back squat and brace the trunk forcefully. Squat to quarter depth or approximately the depth of a countermovement you’d use for a vertical jump and pause for 2-3 seconds. After the pause, drive directly up with maximal effort to jump as high as possible. Absorb the weight as you land by bending the legs and hips smoothly.