Warm-up:

3:00 minutes of bike erg
+
3 Rounds of:
10 Deadlifts
7 Hang power cleans
7 Front squats
20 Alternating V-ups

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Cleans

Build up to a heavy, but fast set of 3 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 @ 90% (of heaviest lift)
Rest around 2:00 minutes between sets.

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Metcon (quality)

Every minute on the minute for 28 minutes of:
1) 16/13 Calories row
2) 13 GHD Sit-ups
3) 16/13 Calories bike erg
4) 5/4 Sandbag cleans

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Bonus:

4 x 15 Reverse hyper

3 x 15 Seated good morning with barbell on back

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

Sandbag bearhug hold, yhteensä 5:00 min

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