11.7.2026 Warmup, Strenght Workout
Jerk warm-up – 2-3 rounds
3 strict presses
3 Dip / drives
3 push presses
1-3 push jerks
3 split jerks
– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
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