Power Clean

A) Hang PC
E2MOM X4

• 5 Hang Power Clean

*start @75% from 1rm and build up

B) Singles
EMOM x4-6

• 1 PC

*focus on technique. Not super heavy

Front Squat

A) Build to days heavy 3RM

B) 2x6 @80-85 from 3RM

Metcon
Competition workout

10min AMRAP:

• 1-2-3-4-5… Rope Climb
• 10-20-30-40-50 DU

*joka kiekka yks reppi köysiä, ja 10 reppiä tuplia lisää

Optional Accessory

A) Core 3-4rds for quality:

• 5-10 Dragon Flag
• 10/10 Pallof Press (1s hold arms straight)
• 20-30 Russian Twist