Deadlift

E3MOM X6:

1-2: 3 Reps @Medium heavy (2-3 RIR)
3-4: 3 @Heavier (1-2 RIR)
4-6: 3 @heavy (1 RIR)

METCON

E3-4MOM X9

• 6 Pull Up
• 6 Barbell Reps @40kg
• 3 Wall Walk

*Kato kauan menee ekaan rundiin. minimi minuutin lepo välissä, niin pysyy vauhti kovana.

Barbell Reps:

Round 1-3: Power Snatch
4-6: Thruster
7-9: Power Clean & Jerk

Skill Practice

• For 15min Practice One Movement:

• Hspu, HSW, Kipping movements, DU....

Bodausta

A) 3-4 Supersets:

• 8/8 One Arm DB Bench Press
• 15-20 Banded/Talja Tricep Ext.

B) 3-4 Supersets:

• 10/10 DB Hammer Curl
• Lu Raise