21-15-9

Deadlift 102,5/70 kg
HSPU

Isometric

A1.Back squat 4,4,3,3,3
Tempo 2-4-X-1

Rest 1.30min

A2. Pull up 4,4,3,3,3
Tempo 1-1-X-3

Rest 1.30min

"Forty / Forty"
For time:
40 Alternating Box Step up w/ 22,5/15kg db (60/50cm)
40 KBS 24/16kg

TC 4min

Snatch + Hang snatch + Snatch balance + OHS

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

Every 50s
30 DU + 1 Snatch

(30s weight change)

As long as you can make the rep
Add 5 / 2,5kg every round

!NO FAILS!

CAP 8 rounds (Round 7 should be your 1RTM)

For time:

In pairs, ygig/round

2 Rounds of "DT"
8 Rounds of "Cindy"
2 Rounds of "DT"
6 Rounds of "Cindy"
2 Rounds of "DT"
4 Rounds of "Cindy"
2 Rounds of "DT"
2 Rounds of "Cindy"
2 Rounds of "DT"

TC 35 min

For time:
500m Row
25 Thruster 20/15kg
15 Pull Up

• TC 7:00

Isometric

A1.Back squat 4,4,3,3
Tempo 2-4-X-1

Rest 1.30min

A2. Pull up 4,4,3,3
Tempo 1-1-X-3

Rest 1.30min

*go heavier than last week

Snatch pull + Snatch high pull + Power Snatch + Snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

Hang snatch + snatch

@ 80%