Strength and technique:

Overhead squat 1 RM

B.
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 2 reps @ 80-90% of 1-RM

3-3-3-3-3-3 reps of : Back Squat

A: Mid-hang Clean 3rep@50-60% x 3

B: Splitjerk 3rep@50-60% x 3

C: Clean & Jerk
3rep@60-70% x 3
2rep@70-80% x 3

D: Splitposition press 4rep x 4 (heavy)

Du sparar resultatet från övning C

B1: 100m Sprint
B2: 10 KB Push Press (5/arm)
B3: 7 Burpees (snabbt)
x 3 varv
vila 2min
x 3 set

100 burpees for time.

Tee koko alla oleva setti kaikilla prosenteilla. Paino otetaan snatchin 1RM
30%, 40%, 50%, 60%
3x OHS
Rest
3x snatch drop
Rest
High hang snatch+ hang snatch+ snatch

5 x 2 pos Clean + Push press + Split jerk (70-80% of 1 RM jerk)

for quality

Complete 10 rounds of the following:

30 seconds of Burpees
30 seconds rest
30 seconds Squat Thrusters (2 x 17.5kg M/ 2 x 10Kg F
30 seconds rest

Mobility