Warm Up
Band Pulls + Banded Hip Activation
then some mobility as needed
then barbell prep for 2 sets of snatch and clean&jerk
5 snatch pulls
5 hang muscle snatch
5 overhead squats
5 power snatch
rest 1 min
5 muscle cleans
5 front squats
5 tall cleans (start on power catch and last 2 reps to squat)
3+3 split jerk (tuttu puoli 3sti ja ei tuttu 3sti) OR 5 PUSH jerks
rest 1 min bwn set

Weightlifting
Build to 70-80 % of squat or power snatch with small jumps
rest 1-2 min bwn sets

then hit 5 min emom : 1 rep @70-80% of 1rm (pause on catch)

rest 3-5 minutes and start clean&jerk

Build to 70-80 % of clean&jerk with small jumps (squat clean + push or split jerk)
rest 1-2 min bwn sets

then hit 5min emom : 1 rep @70-80% of 1rm

Strenght
Pause Front Squat 5x2reps@50-55 and 3 sets @60% of 1rm (pause 1-2 sec at bottom of squat)
rest 2-3 min bwn set

Accessory Work
3 sets
8-12 sharp kb swings @16/24kg
8-12 sharp toes to bars
rest 2-3 min bwn set