WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
10 x ( Power snatch + Snatch) @ 65-70%
Lift every minute on the minute.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

10 x 2x(Power clean + power jerk) @ 65-70%
*(Power clean + power jerk eli “äijätyöntö”. Heti riven catch:sta työntö)

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STRENGTH

Back squat,
Sets of 3 with 5s pause at bottom.
Climbing weight to a weight that feels like 6-7 RPE.

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BONUS

Strict pull-ups / Banded pull-ups,
2 x Max reps

Seated Arnold press with dumbbells,
3 x 10 (easy)

Core:

6 Rounds:
:20s Sit-ups
:10s Rest
:20s Flutter kicks
:10s Rest
:20s Superman hold
:10s Rest