Warm up 1-2 rounds:
8/8 Windmill
10 Plate squat with 2sec pause
10/10 One leg RDL
10 Banded press
10 Banded pull apart with 5sec hold
10 Scap pull up
10 Alt. banded dead bug
5 Broad jump @70-80% effort

C&J complex
4-6 Sets:
2 x Clean with 1sec pause bellow the knee and above the knee + 2 Split jerk with 2sec pause in the catch position.
Pidä painot kevyenä @50-60% ja focus liikkeen oikeissa asennoissa!

4 sets:
1 Squat clean + 1 Hang squat clean + 1 Split jerk
Up to moderate weight. Around 70%-75%.