Weightlifting
Push Press + Push Jerk + Push Press:
- (1+1+1) x 4 sets. Work up to a challenging set! Goal about 75-80% of 1rm jerk.
* Rest 60-90 secs between sets

Clean Lift Off (irroitus lattiasta ja nosto säären puoliväli, 3s pause siinä + Clean + Jerk:
- (2+1+1) x 3 sets @75-80%
- (1+1+1) x2 sets @85%
* Rest 2 minutes between sets

Power Clean + Hang Squat Clean:
- (1+1) x 5 reps
- (1+1) x 4 reps
- (1+1) x 3 reps
- (1+1) x 2 reps
* Rest 2 minutes between sets
eli vuorotellen power clean + hang squat clean + power clean + hang clean ..
Starting @50-55% and finish with 80-85% of 1 rm clean.

Clean Pull:
- 4x4 @ 95% 1RM Clean
- rest 60-90 seconds between sets -