Curtsy lunge
Käsipaino edessä

Every 3min x4
Curtsy lunge 8-12 / leg
Rest of the time: easy bike

For time

1-2-3-4-5-6-7-8-9-10
Deadlift @102.5/70kg
Bench press @moderate weight

Shoulder press

5,4,3,2,1

Vertaa viime viikkoon, joko samalla tai sitten vähän lisää

Jerk dip

3 x 5 @ 90+%1RM jerk, go every 2:00-3:00

Part A).
Skill Primer
Hang Muscle Clean, Muscle Clean & Pause Split Jerk
(5-8 sets x 2+2+2)

*(0:03 pause in split)

Part B).
Low Hang Clean & Split Jerk
(8 sets x 2+2 / 65%-75%)

-5 front squats, RPE8
-5 push presses, RPE8
-rest

Score: lowest kg on front squat+ push press.

1-3 sets: power clean+ split jerk+ squat clean+ split jerk
4-6 sets: squat clean + split jerk

*build to heavy
*2min rest

Back squat

Build to heavy 1 (H1) @ 1-2 RIR (90-96%)
+
3 x 2 @ RPE 7-8 (84-88%, 2-3 RIR)

Snatch – 6 to 8 x 1 @ 70%, go EMOM

– These are deload sets. Stick to the percentage range and focus on hitting excellent repetitions