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

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SNATCH
2×3@barbell, 1@up to 60%, 3@65%, 2@75%, 1@85%, 2@75%, 1@85%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 60%, 1×3× 1+1@65%, 1×2× 1+1@75%, 1+1@85%,
1×2× 1+1@75%, 1+1@85%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@80-85%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE9-10, 0-1 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge