C&J
*jos jerkki sattuu niin clean

Clean and jerk waves -

Wave #1: 3 @70%, 2 @75%, 1@ 80%
Wave #2: 3@ 80%, 2@ 85%, 1@90%
Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

*Rest 1:00-1:30 between sets Rest 2:00 between waves

Clean Pull

• 3x1 @110-120% (1s pause below knee) *rest as needed

Strength

A) 4x For Quality:

• 10 GHD Nordic Hamstring Curl

rest 60s

• 30m SB Bearhug Carry

rest as needed

B) 4x For Quality:

• 15-20 GHD Hip Ext.

rest 60s

• 45/45s Copenhagen Plank

rest as needed