1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
5 x 5 (90%)

Percentage from 1RM

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

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TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH
2x3@barbell, 3@up to 65-70% sn-%, rest btw sets 2min, *example up to 55-60-65-70%

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CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 60-65%, 2x2x[1+1]@65-70% jerk-%, rest btw sets 2min, *example up to 55-60-65%

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SNATCH PULL *full foot
2-3x3@75%, sn-%, rest btw sets 2min

1 x 3 (60%)
1 x 3 (70%)
1 x 4 (80%)
1 x 3 (90%)
2 x 5 (85%)

Percentage from 1RM

Barbell high pull 3x12 reps

A,
Tall Split Jerk + Split Jerk
(5-6 sets 2+2)

B,
Halting Clean Deadlift + Hang Clean Pull + Low Hang Clean Pull + Clean
(5-6 sets 2+1+1+1 / 0:03 pause in Clean DL)

30x OTM

12/9cal bike
4-10 Reverse burpee
16-10 Box step up
20-30Fence/stick over jump
Rest
Endurance

2 Rounds :

30 Dumbbell Z-Press
30 Dumbbell Hammer Curls
30 Dumbbell Floor Press

Deadlift 4x3

On The minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Seated Legless Rope Climbs
Minute 3 : Echo Bike Calories
Minute 4 : Strict Deficit HSPU ( 2 - 5 Reps )
Minute 5 : Rest

1 x 4 (65%)
1 x 4 (70%)
5 x 4 (80%)

Percentage from 1RM