C&J

E2MOM Till days heavy

• 2 Clean & Jerk (Drop and go)

*start @70% and build up

B) Clean Pull

• 3x1 @110-120% (1s pause below knee)

FS + Back Squat

5 Sets:

• 5 Front squat *rest 30s
• 8 Back Suat

*rest 3min
*alota kevyemmällä ja korota settien edetessä

Metcon

AMRAP 7

• 15 Toes to bar
• 12 Overhead squats @45
• 9 High Burpee box jump overs

Accessories

A) 3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Hip Flexor Raise
• 10-15 Sliding Hamstring Curls

B) 3-4 Rounds For Quality:

• 30/30s Weighted Side Plank
• 10/10 KB Side Bend
• 20-30 Russian Twist (w/plate)