Power Clean & Jerk

A) WU 3-4x

• 5 Clean DL +5 High Hang Muscle clean + 5 FS Into, 3-5 seated box jump

B) E2MOM X10

• 2 Power Clean & Jerk (Build Up)

C) EMOM 5

• 5 Power Clean @moderate-heavyish (ykkösiä)

Front Squat

• 4x5 @75-80% *rest 3min between

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 10-15 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset

• 45-60s SB Bearhug Hold
• 10-15 Ring Row (jalat korotettu)

rest 2min between rounds