C&J

E2MOM X9

Set 1-3: 3 C&J @70-75%
4-6: 2 C&J @80-85%
7-9: 1 C&J @90%

• Jos fiilistä, ota pari ykköstä lisää.

Strength

Alternate A&B For 4 Rounds:

A) 10 DB Bench Press (2 RIR)
rest 60s
B) 8-10 Barbell Row (1-2 RIR)
rest 2min

Metcon

EMOM 24
1) 15 Cal Echo
2) AMRAP: Power Clean & Jerk @60kg (Cap 45s)
3) 6 Shuttle runs
4) Rest

Accessories

Core 4 Rounds For Quality:

• 10/10 Pallof Press (1-2s Hold)
• 20-30 Russian Twist (10kg plate)
• 20 Strict Knee Raise