WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5+5 POWER JERK + SQUAT JERK
5 STEPPING JERK BALANCE *both side

video: STEPPING JERK BALANCE

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POWER SNATCH from KNEE + SNATCH DROP + OHS
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@59-68% *beginners bw 70% = 1RM clean+jerk
1+1+1+2@barbell, 4x[1+1+1+2]@59-68 jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 70-75%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE CLEAN DEADLIFT *2cm, knee, mid-thingh
3x3@today c&j weight or 10kg more, rest btw sets 2min