Cool down
3-5 min light cardio
2:00 painball to uppertrap against rig
1:00 self hug strech (R/L)

Squat clean EMOM 10 week 2

EMOM 10
4 squat cleans 65-75%1RM

• Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

Front squat
4. 6x3 82,5-87,5%

A1 Back Squat 3x10, 2 RIR
Rest 1min

4 super sets of:
Max reps floor press
Max reps strict pull up
rest 2:00 between sets

Pick a weight so you can do at least 10 reps each round.

(65%/3)5

Super set B x 3 sets
10 DB/KB Z-press
10 bent over row
rest 1:30

Run 5,3km

Front squat 5x3
55-60% (Fast)

Optional Accessory

WEIGHTLIFTING

1 Push Press + 2 Push Jerk + 3 Split Jerk

Every 90sec x9

RPE 3 to 3+

Bar from the rack or blocks

Target: perfect reps!