WEEK 3

Olympic:
Work to a heavy snatch or clean hang full single, then do 1×80% EMOTM10.

-> Between sets, choose one:
5 Heavy KB Swings OR 20y Suitcase Carry

-> Accessory (2-3)
A1: 10 Ring Pushups OR 10 DB Press with Rotation
A2: 5-8 Eccentric Chinups OR 10 DB Rows

Powerlifting:
Work to a heavy SSB or Football single, then do 3×3-5 80%

-> Accessory (2-3)
A1: 10 DB Floor Press OR 10 DB RDL
A2: 10 Barbell Rows
B: 50 Hammer Curls
C: 100 Band Pushdowns