Warm-up:

3x
5 No contact muscle snatch
5 Snatch grip begind the neck shoulder press
5 Overhead squats
5 Snatch grip sotts press behid the neck
5 Snatches
12 Jack knives
3 Tall box jumps

A) Snatch

Build up to a heavy, but fast weight in a complex of “3 Low hang floating snatch pulls + 2 hang snatches” in 10:00 minutes.

Then 5 sets @ 80-85%

Snatch pulls with pause at shin, 4 x 3 @ 85%

B) Back squats

4 @ 80%
3 @ 82%
2 @ 84%
4 @ 82%
3 @ 84%
2 @ 88%

C) Accessory:

3-5x
15 Banded pull-apart
5-10 Strict toes to bar/knee raises
:30-45s Hollow rock
10 Banded squats*
8+8 Single leg deadlifts

**Kuminauha rigiin kiinni vetämään polvia eteenpäin. *