Oly. Weightlifting
Latian sabtu 28 jan 2023
Warm up:
Cardio
Muscle clean+ front squat + press (3rep x 5set)
1. Clean from hip
3 rep x 3 set 80%
2 rep x 3 set 90%
2. Split jerk form rack
3 rep x 3 set 80%
2 rep x 4 set 90%
3. Pull up
8 rep x 5 set
Man 40 kg
Woman 25 kg
Back up 20 rep x 3 set