2-3x2x[1+1]@85%, rest btw sets 2min

A: BTN push jerk + push jerk from rack 8x1+1, focus on technique, not weight

B: power clean + push jerk 2+1; 1+2 x5 set @75% of c&j max

SNATCH COMPLEX

3x 2 snatch + 2 hang snatch @65%
3x 1 snatch + 1 hang snatch @70%

Every 2min

Pause Front squat 8-6-4-4 reps

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC 40min

BACK SQUAT

4x4 @80%

Every 3min

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

Strict Chin-Ups

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

Go Every 2:00

WARM UP + TECHNIQUE 10-15min

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SNATCH HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP SNATCH
3[1+2+1]@50% sn-% pal 2min

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SNATCH + SNATCH BELOW KNEE
3[1+1]@60-75%, 3[1+1]@80-88% pal 2min

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POWER CLEAN + SPLIT JERK
3[1+3]@50-63% jerk-% pal 2min

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3-POSITION SNATCH PULL + SNATCH PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best snacth, pal 2min