Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
sitten yhden kerran :
40/30 calories rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch

Weightlifting
2xMuscle snatch + power snatch + snatch @35-50%
2xPower snatch + 2 snatch @60-70%
Power or Squat Snatch
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn sets.

Prep for Clean&Jerks
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 split jerks (kerran läpi)

2x Power clean + Push Press + Squat clean + split jerk @40-50%
2x power clean + split jerk + squat clean + split jerk @60-70%
Squat Clean + Jerk
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn sets.

Accessory/Intervals
4-5 rounds
6-8 box step ups with 2 db on farmers hold
2-3 rope climbs
rest 1:1 bwn rounds

Cool down
2-3 min light cardio
20-30 sek per venytys
rinta/ojentajat/etureidet/pohkeet