WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×2× 1+1+1+1@barbell, rest 1min

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SNATCH + SNATCH from KNEE + DIP SNATCH all snatch with a pause in the catch 1–2 seconds, snatch from knee = hartialinja tangon etupuolella, tasapaino koko jalalla
1×2× 1+1+1@barbell, 6× 1+1+1@55-58-61-58-61-64%, sn-%, rest 2min

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BACK SQUAT + DB's RDL *tee DB's Romanian DeadLift heti kyykyn perään, valitse sellainen kuorma, että jaksat tehdä toistot hyvällä tekniikalla - jalkaterät suoraan eteenpäin - tuntemus takareisi, pakara, alaselkä
3× 3+10 reps@75%, bs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Snatch

video: DB's Romanian DeadLift = RDL

video: Wide-Stance Jump-Squat to Close-Stance

WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION + PUSH PRESS *pause in dip position for 1-2 sec
2×2× 1+1+1+1+1@barbell, rest 1min

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CLEAN + CLEAN from KNEE + DIP CLEAN + SPLIT JERK
*all clean with a pause in the catch 1–2 seconds, clean from knee = hartialinja tangon päälllä, tasapaino koko jalalla
*pause split jerk in the receiving position 1–2 seconds - työnnä joka sarjalla eripuolelle, aloita "huonomalle"
1×2× 1+1+1+1@barbell, 6× 1+1+1+1@55-58-61-58-61-64%, jerk-%, rest 2min

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FRONT SQUAT + DB's SPLIT SQUAT *db's split squat = sama pysty keskivartalon tuki - pituus ja leveys jaloissa kuin saksiin työnnön vastaanotossa, tee 5×/puoli, aloita heikommalle puolen heti etukyykyn perään
3× 3+[5+5] reps@75%, fs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Clean

video: DB's Split Squat

video: Wide-Stance Jump-Squat to Close-Stance

WARM UP 5-10min

---

TEHNIQUE DRILL :
MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×2× 1+1+1+1@barbell, rest 1min

---

SNATCH + SNATCH from KNEE + DIP SNATCH all snatch with a pause in the catch 1–2 seconds, snatch from knee = hartialinja tangon etupuolella, tasapaino koko jalalla
1×2× 1+1+1@barbell, 6× 1+1+1@61-64-67-64-67-70%, sn-%, rest 2min

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BACK SQUAT + DB's RDL *tee DB's Romanian DeadLift heti kyykyn perään, valitse sellainen kuorma, että jaksat tehdä toistot hyvällä tekniikalla - jalkaterät suoraan eteenpäin - tuntemus takareisi, pakara, alaselkä
3× 3+10 reps@80-85%, bs-%, rest 2-3min

---

EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

---

---

video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Snatch

video: DB's Romanian DeadLift = RDL

video: Wide-Stance Jump-Squat to Close-Stance

WARM UP 5-10min

---

TEHNIQUE DRILL :
MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION + PUSH PRESS *pause in dip position for 1-2 sec
2×2× 1+1+1+1+1@barbell, rest 1min

---

CLEAN + CLEAN from KNEE + DIP CLEAN + SPLIT JERK
*all clean with a pause in the catch 1–2 seconds, clean from knee = hartialinja tangon päälllä, tasapaino koko jalalla
*pause split jerk in the receiving position 1–2 seconds - työnnä joka sarjalla eripuolelle, aloita "huonomalle"
1×2× 1+1+1+1@barbell, 6× 1+1+1+1@61-64-67-64-67-70%, jerk-%, rest 2min

---

FRONT SQUAT + DB's SPLIT SQUAT *db's split squat = sama pysty keskivartalon tuki - pituus ja leveys jaloissa kuin saksiin työnnön vastaanotossa, tee 5×/puoli, aloita heikommalle puolen heti etukyykyn perään
3× 3+[5+5] reps@80-85%, fs-%, rest 2-3min

---

EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

---

---

video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Clean

video: DB's Split Squat

video: Wide-Stance Jump-Squat to Close-Stance

Every 1.30min x 6 (light weight/empty barbell)
2 snatch pull + 2 tall snatch

Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

Every 2min x 8

1 squat snatch + 2 high hang squat snatch @50-65% of 1RM

Huom! Kevyet painot keskittyen tekniikkaan. Accessory 3 x 10 Lu raises 3 x 4 High box jump

4:00 work / 2min rest × 6

1. SkiErg 800/650 m → ROT: easy Ski

2. AMRAP
   12 Wall Balls
   6 Burpees Over Line

3. AMRAP
   10 Alt. Box Step-Ups
   40 m KB Farmers Carry

4. Run 700–800 m → ROT: easy run

5. AMRAP
   10 m Sled Pull
   20m Walking lunges

6. Row 850/700 m → ROT: easy Row

RPE: 4 Treenin idea: Kehittää aerobista kapasiteettia ja Hyrox-tyyppistä työkapasiteettia pitkillä, tasalaatuisilla työjaksoilla. Tavoitteena on ylläpitää korkeaa mutta hallittua tehoa jokaisella asemalla. Pääpointit: - SkiErg-, Run- ja Row-osuuksissa pidä vauhti tasaisena, älä sprinttaa alussa. - AMRAP-asemilla pyri jatkuvaan liikkeeseen ilman pitkiä pysähdyksiä. - Valitse Sled Pull kuorma niin, että 10 m pystyy tekemään joka kierroksella ilman totaalista hyytymistä. - Farmer’s Carryssa pidä ryhti ja kävelyvauhti tasaisena. - Tavoitteena on tasainen suoritus läpi harjoituksen.

EMOM 5
2 Power Snatches - 2 s pause in catch @light weight

E2M × 4
3 Power Snatches @ 65–70 % of 1RM Snatch

Treenin idea: Kehittää Power Snatchin räjähtävää voimantuottoa, vastaanottoasennon hallintaa ja teknistä toistettavuutta kevyillä-keskiraskailla kuormilla. Pääpointit: - EMOMissa keskity vakaaseen vastaanottoon ja pidä 2 sekunnin pysäytys jokaisessa toistossa. - Pidä tanko lähellä vartaloa ja viimeistele ojennus ennen allemenoa. - Pääsarjoissa jokaisen toiston tulee olla nopea ja teknisesti samanlainen. - Lisää kuormaa vain, jos liikenopeus ja vastaanoton laatu säilyvät. - Ei TNG-toistoja, vaan resetoi lähtöasento jokaisen toiston välissä.

OPTIONAL – 3 Rounds @ 2 RIR
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A)
6 rounds, 3 mins each, for max reps of:
15/12 Machine Calories
15 box jump over@60/50cm
15 Incline push up on box
max reps KB hang snatch in remaining time @24/16kg!
Rest 1:30

B)
Extra (8x20" ON/10" OFF)
Tabata side plank + rotations , use small DB or plate !