Vecka 21

Måndag

6×1+1+1 Snatch deadlift+snatch pull+snatch
6×2 Push press
5×3 Squat variation (lunges Oh-squat, front/back)

Tisdag

MAX Snatch
MAX Clean & Jerk
4x 3-jump+8x BB-rollout

Torsdag

6×1+1+1+1 Powerclean+clean+push jerk+split jerk
4×2 Back squat
6×2 Clean pulls on plate

Fredag

5×1+1+1 Clean fr pos 1+2+3
5×4 Clean pulls
5×5 Strict press

Vecka 20

Måndag

3×3, 3×2 Snatch
6×2 Clean & Jerk
4x 3-jump+10x BB-rollout

Tisdag

6×2 Reversed snatch
4×3 Front-squat

3x
12xRodd
12xFlyes
12xGood morning

Torsdag

6×2+2 Snatch+OH squat
4×4 Snatch pulls
5×2 Front squat

Fredag

6×1+1+1 Power clean+front squat+jerk
4×2, 4×1 Rack Jerk
4×4 Deadlift

Vecka 19

Måndag

3×3, 3×2 Snatch
6×2 Clean & Jerk
4x 3-jump+10x BB-rollout

Tisdag

5×2 Low hang snatch
5×2 Back squat
5×3 Snatch pulls on plate

Torsdag

8×1+1 High+low hang clean
4×4 Clean pulls
4×4 Strict press

Fredag

5×2 Reversed snatch
5×2 Front squat

3x
12xRodd
12xFlyes
6xGood morning

Vecka 18

Måndag

6x 2+2 Hang clean+Jerk
6×6 Back-squat
8x 1 High Box Jump+30s plank

Tisdag

6×3 Snatch
5×4 Snatch pulls
4×4 Front squat 2 s paus i botten

Torsdag

6×2 Low hang clean
6×3 Rack Jerk
4×3 Clean deadlift

Fredag

6×2 Hang snatch
5×3 Push press
4×4 Squat variation (lunges Oh-squat, front/back)

Vecka 17

Måndag

5x1x1 Power snatch+snatch from blocks
5×2 Snatch pull on plate
5x 3-jump

Tisdag

6×1/MAX Clean from blocks
6×1/MAX Front squat
6×2 Press

Torsdag

6×1/MAX Snatch from blocks
4×3 Negativa snatch deadlift
4×6 Good morning
8×1 High box jump

Fredag

6×1/MAX Hang power clean
6×1/MAX Back squat
4×8 V-ups

Vecka 16

Måndag

6×2 Power clean
6×1+1 Hang clean pull+clean pull
6×3 Front squat
3×6 Sots press

Tisdag

2×6 Positionsträning snatch, 2 sek paus I position 1,2,3
4×8 Good morning
5x 3-jump

Torsdag

6×2 Positionsträning clean, 2 sek paus ipos 3,4,5
6×2 Back squat 3 sek paus ibotten
6×1 High box jump
4×4 Overhead squat

Fredag

6×2 Power snatch
5×1+1+1 Hang snatch pull+snatchpull+snatch deadlift
4×8 V-ups

Vecka 15

Måndag

6×2+1 Snatch pull+snatch
6×6 Overhead squat
4×3+3 Press+Push press

Tisdag

5×2+3 Clean+jerk
4×2+3 Low hang clean deadlift+clean deadlift
5×3 Jump with barbell

Torsdag

5×3 Snatch bockar
4×3 Negativa back squat
5×6 Good morning

Fredag

5×2+2 Clean pull+hang clean
4×3 Paused front squat
3×10 V-ups

Vecka 14

Måndag

6×3 Hang clean
6×3 Rack jerk
6×6 Front squat

Tisdag

6×3 Low hang snatch
4×8 Good morning
10×1 High box jump

Torsdag

5×3+3 Clean+jerk
5×3 Low hang clean pulls
5×3 Push press
3×12 V-ups

Fredag

6×3 Power snatch bockar
5×3 Snatch pulls bockar
4×3 Paused back squat

Vecka 13

Måndag

6×1+1 Power snatch+snatch
5×3 Front squat
5×3 Jump with Barbell
4×6-10 Barbell rollouts

Tisdag

6×1/Max Snatch
6×1/Max Clean & Jerk
5×2 Press

Torsdag

6×1+1 Clean+clean & jerk
5×3 Clean pulls on plate
6×4 Good morning

Fredag

10×1+1 Snatch balance+oh squat
5×2 Back squat
5×3 Jump with barbell

Vecka 12

Måndag

6×2 Power snatch
5×3 Snatch pulls on plate
5×5 Back squat
5×5 Press

Tisdag

2×6 Positionsträning clean, 2s paus i position 2,3,4
5×3 Clean pulls
6x 3-jump

Torsdag

6×2 Positionsträning snatch, 2s paus i position 2,3,4
5×2+2 Snatch balance+OH squat
10×1 High box jump
4×6 Good morning

Fredag

5×2+2 Power clean+jerk
5×5 Front squat
5×5 Sots press