WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *jerk 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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FRONT SQUAT + PRESS to SPLIT JERK with HANGING WEIGHT *etukyykyn pohjassa 3s paussi, nouse ja askella saksiin etu-taka rytmi, tasapaino molemmille jaloille yhtä paljon, lantio pysyy tangon alla ja sitten punnerra tanko suorille käsille, pito ja tee 2x molemmille puolille (2+2)
3-4x[3+4]@light weight, rest btw sets 2min

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TALL SNATCH + SNATCH BALANCE + OHS
2x2x[2+2+2]@barbell, 2-3x[1+1+2]@ligth / 50% sn-%, rest btw sets 2min

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FLOATING HALTING CLEAN DEADLIFT + CLEAN from POWER POSITION + SPLIT JERK *jerk both side 1+1
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+3+2]@light / 50-60% jerk-%, 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 CLEAN DEADLIFT

video: CLEAN from POWER POSITION

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FRONT SQUAT + BACK SQUAT
3+3@up to RPE7 *could do more 3-4 reps / up to 65% jerk-%, rest btw sets 2min

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

video: CLEAN LIFT OFF