WarmUp 20-25min

Barbell technique

10+5 RDL *jerk grip + FS

3+3× slowly CLEAN PULL TO HIP + sama silmät kiinni

4× 1+1+1
PAUSE JERK DRIVE *2sec pause in the dip bottom + JERK DRIVE + PUSH PRESS

3× 1+1+2
PAUSE JERK DRIVE *2sec pause in the dip bottom + JERK DRIVE + 1+1 SPLIT JERK *split both side

2×
DIP CLEAN + 1+1 SPLIT JERK
CLEAN from KNEE + 1+1 SPLIT JERK
CLEAN + 1+1 SPLIT JERK

CLEAN PULL TO HIP + CLEAN + 1+1 PAUSE SPLIT JERK *2sec pause in the dip bottom
2×2×[1+1+2]@barbell-50%, 1+1+2@60%, 1+1+2@65%, 1+1+2@60%, 1+1+2@70%, 1+1+2@65%, 1+1+2@75%, 1+1+2@70%, 1+1+2@80%

CLEAN + SPLIT JERK
1+1@83%, 1+1@85%, 1+1@83%, 1+1@85%, 1+1@88%, 1+1@85%, 1+1@90%, 1+1@50% tai jos lähtee rullaamaan niin nostot jatkuu... mikäli aikaa on... 😊