Weightlifting
Push Press 5x5
Work up to a challenging set! Goal about 75% of 1rm. (MUST BE SYNCRO)
rest 1.5-2 min and start with about with 50-55% of 1rm.

Workout Definition
Clean Lift Off (irroitus lattiasta ja nosto säären puoliväli, 3s pause siinä ) + Clean Pull + Clean + Jerk:
- (1+1+1+2 ) x 2 sets @70-75% of 1rm clean&jerk
- (1+1+1+1) x 2 sets @80-85% of 1rm clean&jerk
* Rest 2 minutes between sets

Clean Pull:
3x3 @ 95-100% 1RM Clean
Perform 3+3 single leg box jump / tai matale koroke mille hypyt.
rest 1.5-2 min bwn sets