Rest day

E2MOM X10

5 x 15cal+15WB
5 x 14cal+14WB

3 sets of skullcrushers
3 sets of lat. raises

Weighted Dip 6x4

160 min
Warm up + COS 20 min

1.BFLY + BCTB
- Bfly 2 x 10
- Box drills 2 x 10
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

2.BMU
- Every 90 s. for 15 min (10 sets): 2 BMU

3.SHSPU
A. Box pike HSPU Accumulate 40-50 reps for Quality
- 40 reps

B. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 5 5 s.

4.Front squat
Build to daily max set of 3

5.Seated box jumps
- 3 x 5
- 30" box

6.Strength
A. 3 sets:
10 DB Bench - 30 30 30 lbs
ME Wide grip Strict pull ups - 11 9 9

B. 3 sets:
8 leg lifts on stall bars

1.) Muscle snatch +tall snatch 4x 4+4
2.) Power snatch + snatch + ohs 6x 1+1+1
3.) Power clean + hang clean @adove knee + power jerk 6x 1+1+1
4.) Zercher squat 6x3
5.) 3x
A.1) Bb row x10
A.2) db one arm over head carry x 15

Treeni 1: voima
Back squat 4/4
2x4
1x2
2x4

4 rds:
4x strict pull up (with extra weight)
4x Bench press

3rds
10-15 ring row
8-15 ghd sit ups (jos selkä ei tykkää, ota joku muu Core liike tilalle)

21-15-9
Thrusters 42,5/30kg
Pull-ups

YGIG after each round

Snatch + low hang snatch

6 x every 90s

135 min
Warm up + COS 15 min
- Bfly 20

1.MU
- Drills
- MU+CTR 2 x 1
- MU 9 x 2
- MU x 20

2.Jerk practice
A. Jerk balance
- 4 x 5
- 15 15 25 25

B. Split jerk
- Triples

3.Front squat
- 4x3 @ 85% effort
- 40 50 60 65

4.Accessory
3 sets:
10 m Quadruped crawl
10 Prone thoracic extensions
6+6 Pallof press
- Slow and controlled