Power clean + push jerk
EMOTM 10 mins: 1 + 1
2 mins x 100 kg
2 mins x 102.5 kg
6 mins x 105 kg
Weighted dips
Warm up: 5 x BW - BW - 10 - 20 kg.
Work sets: 5 x 30 - 37.5 - 43.75 kg.
Deadlift
Warm up: 5 x 60 - 100 - 120 kg.
Work sets: 5 x 147.5 - 157.5 - 167.5 kg.
Deadlift 5 x 167.5 kg
30 mins AirDyne for kcal
EMOTM:
1, 4, 7...: 4 DB power snatch @ 36 kg (2 for each hand)
2, 5, 8...: 5 push press @ 50 kg
3, 6, 9...: 5 TTB
Result: 440 kcal.
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