week 3/6

WARM UP + TECHNIQUE 10-15min

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2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

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DROP TO SPLIT + SHOULDER PRESS from SPLIT *both side
3[3+3]@barbell rest 1min

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CLEAN PULL *full foot
3x3@RPE8 *could do 2 more reps, rest 2min *beginner

3x3@86-90% jerk-% rest 2min

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CLEAN + SPLIT JERK
4[3+1]@RPE8 *could do 2 more reps, rest 2min *beginner

3-4[3+1]@80-84% jerk-% rest 2min

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FRONT SQUAT
4x4@~60% bw-% (bw 80% = 1RM FS), rest 2min

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BOX JUMPS + RDL *cl grip
3[5+5]@RPE8 *could do 2 more reps, rest 2min