Power Clean

A) WU 3-4x

• 5 Clean DL + 5 Hang m.Clean. + 5 FS
• 3-5/leg Split Squat Jump

B) Build to days heavy 1RM Power Clean

C) In pairs 30s on/30s Off X5 Each

• Max Reps PC @80% From 1RM

*Toinen tekee aina koko 30s ja sit vaihto

Front Squat

• 5x3 (1-2 RIR) *Rest 3min Between

Metcon

E4MOM X4

• 12 Cal Standing C2 Bike
• 30m SB Bearhug Carry @50kg
• 10 Thruster @30kg

*Lujaa perkule

Optional Accessory

4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s Spanish Squat Hold