HEAVY DAY
👉 every 1.30-2.00 x 5 sets
SQUAT CLEAN D&G
1 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 80%
👉 every 1.30-2.00 x 7 sets
PUSH JERK
2 x 4 @ 60%
3 x 3 @ 70%
2 x 3 @ 80%
🛡 bulletproof
EMOM 12′ alt. ( 3 sets )
a. 5-8 weighted stirct pullups DB
b. 14 alt. DB curls
c. 8/ side one DB strict press
d. 15 DB over head french press