C&J

A) E90SEC X8

Set 1-4:

• 3 Position Power Clean & Jerk (floor, low + high hang)

Set 5-8:

• 1 Squat Clean & Jerk

*Setit 1-4 vähän kepeemmillä (drop and go)
*Setit 5-8 päivän raskas

B) EMOM 10

1: 3 Power Clean & STOH
2: 3 Squat Clean & STOH

@45-50kg

Squat

Uus proge, katotaa miten toimii

Back Squat:

A) Build Up To Days Heavy 1RM @RPE 8

B) 5x5 @75%

Front Squat:

• 4x4 @70%

Optional Accessory

3-4 Rounds For Quality:

• 5-10 Ab Wheel Roll Out
• 10-15/side Medball Russian Twist Wall Throw
• 30-45s/side Weighted Side Plank