CLEAN PULLS

4x2 @95%

1) LIFTING

A) OHS: E2MOM X6

Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%

B) Squat Snatch E2MOM X9

Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%

C) BB Cycling

4 Sets of: 40s on/80s Off:

• Amrap: Power Snatch @42.5kg

2) METCON

2 Sets Of:

AMRAP 6:

-15 Thruster @35kg
-10 T2B
-15 Cal Row

-Rest 4min between sets-

3) ACCESSORY

4X FOR QUALITY:

-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate

3-4 rounds
15 kcal Ski
7 hspu
15 ghd
Quality

SPLIT JERK

4x2

4rnds

10 shoulder press @ 30kg
12 cal w-bike
12 kb swing @24kg
12 cal w-bike
12 sit ups w plate overhed
12 cal w-bike

2 per leg. E2mom

Clean
6 x 2 @ 60% of 1RM clean

Jerk dip & spilt jerk
6 x 1 @ 60% of 1RM clean and jerk

Back squats
10 @ 55%
10 @ 60%
10 @ 65%
10 @ 70%

6-6-5-5-5

Go every 2:30

10 rnds
1,2…10 bs @50kg
12 cal w-bike

4 kierrosta
10 boxille askellusta 22.5kg
20 askelkyykkyä 22,5kg
20 vatsaa