week 1/6

WARM UP + TECHNIQUE 10-15min

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PUSH PRESS
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@60-69% jerk-% rest 2min

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DROP TO SPLIT *both side
3x3@barbell, rest 1min

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SPLIT JERK *split both side 1+1+1 aloita huonommalla
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@86% jerk-% rest 2min

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BACK SQUAT
2x10@~50% bw-% (bw 100% = 1 RM BS)

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)