Warm-up:

3:00 min row erg
+
3 Rounds of
10 Deadlifts
5 Hang power cleans
5 Front squats

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Cleans

Build up to a heavy, but fast set of 4 cleans.
- No “touch and go”
- No dropping the bar
- 2 sets with same weight before adding more weight

Deadlifts

Build up to a heavy single that moves relatively fast.
Then 3 sets of 3 with 5 second descent @ 85% (of heaviest lift)

Rest around 2:00 minutes between sets.

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Metcon (quality)

Every minute on the minute for total on 24 minutes (6 rounds)
1) 15/12 Calories row (40-45s)
2) 10 Dual kettlebell front squats 20/12kg (n. 30s)
3) 13/10 Calories ski erg (40-45s)
4) 10 Dual kettlebell swings 20/12kg (n. 30s)

*Ergometreissä aikaa pitäisi mennä noin 40-45s. Etukyykyt sekä swingit pitäisi olla valmiita noin 30s nurkilla. Räätälöi määriä tarpeen mukaan.

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Bonus:

3 x 15 Reverse hyper

3 x 15 Good morning with barbell

*Rest 1-2 minutes between sets. 4-5 reps in reserve.

5 sets of 1:00 min sandbag bearhug hold.

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