C&J

A) Build Up To Days Technical Heavy

• 1 Clean & Jerk

B) 3-4x1 @90% from days 1RM

Lifting Metcon

4x1min on/1min off:

• 50 DU
• AMRAP: Power Clean @55kg

Back Squat

E3MOM X6:

Set 1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy +)

Strength

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 15 Banded GHD Hip Ext + 20-30s Hold

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10/10 KB Leg Raise (korokkeen päältä)
• 10-15 Slider Hamstring Curls