X amount of rounds (until the coach says stop):

2 Clean pull
1 Power Clean
1 Clean
1 Front squat

10 HSPU,
20 Pull-Up,
30 Push-Up (hand release),
40 Thruster (20/15kg),
50 KBS (24/16kg),
60 Burpee

valakyykky 5x3
3s pito

7 x every 3 min
1 halting snatch deadlift
1 snatch high pull
1 hang power snatch

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Build a strong first pull and efficient bar path
Develop timing and confidence through the snatch progression
RPE 6–7: Moderate load with a strong focus on movement quality
Every movement should reinforce the full snatch:
Keep the Correct Back AnglePush with your legs.
Treat the first pull like a squat. Press the floor away with your whole foot.
Make hips and shoulders rise together: Hips and shoulders must move up at the exact same rate until the bar passes your knees.
Prioritize quality over load
Build the weight gradually across all 7 sets
Every rep should feel crisp and technically consistent

💡 Coach note:

This first week establishes the movement patterns for the entire progression. The better the positions now, the easier it is to add weight later.

👉 "Master the positions before chasing the load."

Back squat

4-3-2-1-1

E3MOM / 1-2 reps in tank

Aikaa vastaan:

• 30 boksihyppy (N 50cm / M 60cm)
• 30 hyppyleuka
• 30 swingi(amer.)(N 12kg / M 16kg)
• 30 askelkyykky
• 30 knees-to-elbows
• 30 push press (N 15kg / M 20kg)
• 30 selänojennus
• 30 wall-ball 3m (N 6kg / M 9kg)
• 30 burpee
• 30 tuplanaruhyppy

3x5 Overhead Squat

• Moderately heavy

3 x 3min töitä/3min lepo

2 seinällekävely
500/400m soutu
max toistot seinäpallo

Hang Power snatch 1RM

in 15 minutes

raakatempauksia riipusta