Strength

A) Deadlift

• 1x5 @60% *rest 2.5min
• 1x5 @70% *rest 2.5min
• Max Reps @80%

B) DB Bench Press
E3MOM X6

Set 1-2: 10 reps
Set 3-4: 8 reps (Increase load)
Set 5-6: 6 reps (Increase load)

Competition Workout

2-2-3 intervals / 1min rest between intervals

• 9 cal Echo bike
• 10 KB Hang Clean 2x20kg
• Amrap: Burpee Box Jump Over

Workout stops when you have 40 reps in BBJO or time cap in third interval

Accessories

A) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 Lu Raise

B) 3-4x For Quality:

• 20-30 Banded Tricep Ext.
• 10/10 Gorilla Row