Ma 18.11.

a) e2m x 4 Clean pull

• 1x 3
• 2x 2
• 1x 1 (extra heavy)
• 100-120% 1rm + add weight from prev week

b) e1,5m x 10

• 2x power clean
• find heavy double + add weight from prev week

c) ”Dirty thirty”

For time

• 30 bxj
• 30 jumping pull up
• 30 kbs @24/16kg
• 30 lunges
• 30 k2e
• 30 push press@ 20/15kg
• 30 back extensions
• 30 wb @20/14lb
• 30 burpee
• 30 Du’s

Max effort! Scale if needed!

Extra:

Lähdön jälkeen omalla ajalla tehtävä MU accessories:

3-5 rds, rest as needed

• 10 banded hollow lat pulldown
• 5 hollow rock + hip extension
• 5-10 ring dip
• 5-10 false grip ring row