Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
1 sets 2reps @ 60%
1 sets 2reps @ 65%
3 sets x 2reps @ 70%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.