WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION + PUSH PRESS *pause in dip position for 1-2 sec
2×2× 1+1+1+1+1@barbell, rest 1min

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CLEAN + CLEAN from KNEE + DIP CLEAN + SPLIT JERK
*all clean with a pause in the catch 1–2 seconds, clean from knee = hartialinja tangon päälllä, tasapaino koko jalalla
*pause split jerk in the receiving position 1–2 seconds - työnnä joka sarjalla eripuolelle, aloita "huonomalle"
1×2× 1+1+1+1@barbell, 6× 1+1+1+1@58-61-64-61-64-67%, jerk-%, rest 2min

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FRONT SQUAT + DB's SPLIT SQUAT *db's split squat = sama pysty keskivartalon tuki - pituus ja leveys jaloissa kuin saksiin työnnön vastaanotossa, tee 5×/puoli, aloita heikommalle puolen heti etukyykyn perään
3× 3+[5+5] reps@80%, fs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Clean

video: DB's Split Squat

video: Wide-Stance Jump-Squat to Close-Stance