Power clean 3x5
3 cluster reps at 95% then last 2 at 85%
30 secs set 1
40 secs set 2
45 secs set 3

Just to clarify one set would look like this with 100kg Power clean
95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

Set 2 same but 40 secs intra set rest!

2 Rounds, every 2min:

1. 6 Back squat @72,5%
2. 4 Back squat @77,5%
3. 2 Back squat @82,5%

E3M 30MIN

6 - 6 - 6
(Power Clean - Front squat - Push jerk)

RX 60/40kg
or
@37% C&J

5-5-5+ Wendler

Bent-over row 3x10

EMOM15:

• 1 x clean & jerk

Work your way up with the weights!

post workout
On a 10:00 on clock:
Perform 100 wall ball shots as fast as possible!

5 x max set of strict ring dips

Rest 3min between sets

5 Deadlift

Build to a heavy set of 5 deadlifts in no more than 6 sets.

20 min.

12 EMOM

1. 5-10 strict pull-ups
2. 5 bench presses 60-80% bodyweight
3. Rest

4 kertaa Back Squat, 50-60% BS maksimista:

8 - 8 - 8 - 8