4 sets:
2 x (1 Snatch High Hang high Pulls + 1 High Hang Snatch)
- Rest as needed

4 sets:
2 x (1 Pause Snatch Balance +1 Pause OHS)
- 2sec pause at bottom
- Build by feel

For time :

10 - 1
Push-Ups
Air Squats
KB Swing 24/16kg

TC 10

Bench Press

1-2-3-4-3-2-1

Go Every 2:30

BOX FRONT SQUAT + JERK DRIVE

*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös

2+3@barbell, 3× 2+3@70%, fs-%, rest btw sets 2-3min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 1+1@up to 66-71%, 2×2× 1+1@71-76%, jerk-%, rest btw sets 2min

2×3@barbell, 3@up to 60-65%, 3-4×2@65-70%, sn-%, rest btw sets 2min

6 rounds, 1 min per station, for max reps of: (total 18 mins)
1 min max rep Shuttle Run, 1 rep = 15 m(2x7,5m)
Rest 30 secs
1 min max rep Burpee-to-Target
Rest 30 secs

Clean and jerk

7-10 x 2 @ 70+%, go every 1:15-1:30

– Do your first set @ 70%1RM clean and jerk, then build over the remaining sets if moving well
– Drop the bar between each rep, reset and go

For quality practice (NOT time)

10 to 1 Hang power cleans
1 to 10 Push jerks
– Rest as needed between rounds* –

• Each “round” must be unbroken (e.g. 10 Hang power cleans + 1 push jerk, 9 HPCln + 2 PJ….1 HPCln + 10 PJ) = you will move directly from the last rep of hang power cleans to the 1st push jerk.

Option (rep scheme). You can reduce the volume by starting from/moving up to 9 or 8 repetitions instead of 10.
Intent. Improve your barbell cycling efficiency and stamina.

Weight. 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.