Warm-up:

3x
10+10 1-Arm kettlebell/dumbbell deadlifts
10 Goblet squats
10+10 Half kneeling 1-arm shoulder press
20 Starfish crunches
5 Tall box jumps

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A) Jerk

Primer:

Split jerk with pause at dip & catch, 3-4 sets of 3. Climbing weight, start at 45%
“Touch and go” Split jerks, 3-4 sets of 3. Climbing weight

Worksets:

6 sets of “2 Power cleans + 2 Front squats + 2 Jerks” 75%
Rest 1-2 minutes between sets.

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B) Front squats

2 x 5 @ 77%
5 x 2 @ 84%

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C) Bonus

Core:

3x
10+10 Sideplank rotations
:30s plank
10+10 Sideplank hip touches

Accessory:

4 Rounds of:
10+10 1-Arm arnold press
8-12 Chin-ups
15 Banded squats*
30m Kettlebell front hold carry (pohja alaspäin)

*Kuminauha laitetaan rigiin kiinni polvitaipeen tasalle ja kierretään polvitaipeen taakse. Rintamasuunta rigiä päin, jolloin kuminauha vetää polvia eteenpäin kohti rigiä.