12 – 10 – 8 – 6 – 4 – 2
Build up your Front squat
Tc: 15min

EMOM 12
1’ 1+3x Sq Clean + FS
2’ 4x Power Clean

3 rounds
10x Knees to elbows
20x Sit up
15+15x KB Side pull

100 Pullups

Deadlift 1 RM, then 3 sets with 66% (choose reps)

DL 5-5-5-5-5

2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

Lepoja

Every 90 seconds
3-2-1-3-2-1-3-2-1-3-2-1

Increase 1 rep per minute

A1) Clean EMOM

EMOM for 4 minutes of 2 cleans - heavy
Rest 3 minutes
EMOM for 4 minutes of 2 cleans, +2,5-5kg

A2) Power cleans

Build up to a heavy 1 rep power clean of the day.
- Start with a light weight
- Don’t max out! One heavy set is enough

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Accessory:

3-4 Rounds of
10 Bent over row
15 Banded hip extension on GHD
15 GHD sit-ups

5min easy aerobic activity

2 rounds: 5 Pull-Up + 10 Push-Up + 15 Air Squat