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

CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 75%, 2×2× 1+1@80%, 1-2×1× 1+1@85-90%, jerk-%, rest btw sets 1,5-2min

BACK SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

FRONT SQUAT
2-3×3@use 85% of your 1RM from last week, rest btw sets 2-3min