Power Clean

a) EMOM 5:

• 1 Power Clean (1s pause in catch) @70-75%

-Rest 2min-

b) EMOM 5:

• 1 Power Clean @75-80%

-Rest 2min-

c) EMOM Until days heavy:

• 1 Power Clean

Clean Pull

• 3x1 @120%

Metcon

A) Practice SB Clean to SB Squat Transition for 5-10min (ota videolle perkule)

B1) 3x 3min on/2min Off:

• 10 SB Squat (heavyish)
• AMRAP: Assault run

B2) 3x 3min on/2min Off:

• 2 Rope Climb (1legless)
• 20m HSW
• AMRAP: DU

Accessories

a) Core

4x superset:

• 10 Strict T2B (jarruttava alas)
• 5-10 Ab Wheel Rollout // 15-20 V-Up *Rest as needed between rounds

b) Bodaus

3-4x For Quality (optional)

• 10/10 DB Bicep Curl
• 10-15 DB Lateral Raise
• 1 Set of Parallette Push Up