Then start to build for power clean & jerk weight and hit the workout.

Strenght and Conditioning
emom 5
3 power clean&jerks @55-60% of 1rm clean&jerk
rest 1 min
emom 5
2 power clean&jerks @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 power clean&jerk @75-80%
rest 1 min
emom 5
2 power clean&jerks @65-70%
rest 1 min
emom 5
3 power clean&jerks @55-60% of 1rm clean&jerk

totally 60 power clean&jerks and time for this workout is 29 minutes.

Midbody work
3-4 sets

8 banded straight body ab wheel roll outs
15-20 sec side plank hold with bench. Put the upper leg top of bench and hold there for 15-20seconds. ELi tää vahvistaa samalla nivusia/lähentäjiä
rest 1 min bwn

Accessory Work
3-4 sets
10-12 bicep curls with 1 dumbbell (each side)
10-12 behind neck tricep turn (standing position, 1 db, both hands)
rest 1-2 min

Cool down
2-3 min light cardio
:30-45 glute strech
:30-45 hamstring strech
:30-45 tricep strech