Lifting

1) E2MOM X9:

Set 1-3: 3 Power Clean + 1 Hang Power Clean @70-75%
4-6: 2 PC + 1 Hang PC @75-80%
7-9: 1+1 @80-85%

*Jos tuntuu hyvältä niin ota päälle parit ykköset.

2) Clean Pull 4x2 (E3MOM) @110-120%
*1s Pause Polven Alapuolella

Squats

Pause Back Squat (1s pause in bottom)

-4x4 @80%
*Rest 3min between

Into,

2x8 @65-70% (no pause)

METCON

4 SETS:

• 500m Ski
• 10 Squat Clean @45kg
• 3 Rope Climb
• 10 Shoulder To Overhead @45kg
• 3 Wall Walk

-Rest 3min between-

ACCESSORY

Pulling:
A) 3-4 Rounds For Quality:

• 1 Set of Banded Pull Up (Vireo Kumppari. Pitää olla alkuun helpohko. Pitkä sarja)
• 15/15 DB Hammer Curl

B) 3-4 Rounds For Quality:

• 20-30 Banded Tricep Ext.
• 10-15 Inverted Ring Row