WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN from MID-THIGH + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+5+2@67-72%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×5@80%, fs-%, rest btw sets 2-3min *2@up to 75%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6-8@80%, bs-%, rest btw sets 2-3min

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video: CLEAN PULL to HIP

video: CLEAN from MID-THIGH 0:29

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH