Basic
Teknik : Push/power jerk

Advanced
Teknik : split jerk

Styrka:
Power clean + push press (1+8) x 3.

Power clean + front squat (1+8) x 3.

Power curls 3 x 8.

Batwing rows 3 x 10

60 sek vila mellan seten. 2-3 min vila mellan övningarna.