EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA - alla oleva tai perjantai

MUSCLE SQUAT CLEAN + SQUAT JERK
3-4x1x[4+4]@30-35%, jerk-%, rest 2min

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SNATCH
4-6x3@up to 55%, rest 2min

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CLEAN
3-5x3@up to 55%, jerk-%, rest 2min

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SPLIT JERK *rack, split alternating
4-6x4@up to 55%, jerk-%, rest 2min

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RDL *sn grip
5@50%, 3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes

20x GLUTE BRIDGE
8x BOX JUMPS
30sec MILITARY PLANK
20x CALF RAISE *bw