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. barbell dead bug
5 Broad jump @70-80% effort

C&J complex
4 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!

Squat clean + Hang squat clean +Split jerk
3 x 1+1+1 @70-75%
3 x 1+1+1 @77.5-82.5%

Pidä painot teknisenä!