Squat Clean

A) Primer

E2MOM X9

Set 1-3: 3 Squat Clean @75%
Set 4-6: 2 Squat Clean @85%
Set 7-9: 1 Squat Clean @90-95%

*drop and go

B) Clean Pull 4x2 @110-120%

Bench Press

3 Waves:

1 Rep @Heavy
-Rest 2min-
3 Reps @Medium
-Rest 2min-
5 Reps @Medium easy
-Rest 2min-

*jokainen aalto vähän raskaampi.

Accessories

A) 3x Superset:

• 10 KB Goblet Cyclist Squat (3sec jarruttava alas)
• 10-15 Hamstring Slides (link)

B) 3-4x 45-60s Spanish Squat Hold