• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing - 20 breaths x 3

Simon kanssa reeniä

20 Banded aparts
20 russian twists
20 tricep dips
1min plank
20 sit ups

Snatch 8x2+1-1-1
+
5rft
5 push press@45kg
10 rkb swing 32kg
15 cal row

Power clean+hang squat clean+jerk 4sets
Squat clean+3Front squat
Clean pull 5x3

2x800m, 2min rest btw
2x400m, 90s rest
4x200m, 60s rest

For time
Buy in
10 strict pull up
5 rft
10 thrusters 42.5kg
10 ttb
10 sumo deadlift high pull
10 box jump over
Cash out
10 strict pull up

LIFTING

A) WU

1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
(Light)

2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
(build Up)

B) Primer:

E2MOM X9:

Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
4-6: 2 PC + 1 h. PC @75-80%
7-9: 1+1 @80-85+

• Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

C) Clean Pull 4x2 (E3MOM) @110-120%
*1s pause polven alapuolella

SQUATS

BS:

1x8 @65kg
1x6 @75kg
1x4 @85kg
1x4 @90kg

FS:

1x5 @65kg
1x4 @70kg
1x3 @75kg
1x3 @80kg

ACCESSORIES

3-4 ROUNDS FOR QUALITY:

-45-60s SB Bearhug Hold
-15-20 GHD Hip Ext.
-15/15 Calf Raise (1s pause @top)
*rest as needed

Quality/Rest as needed

3 rounds for time of

• 800-m run
• 21 toes-to-bars
• 12 deadlifts

♀ 185 lb. ♂ 275 lb.