7 sets of Deadlift
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Set 7: 1 @90%
- Rest 2min btw sets

20s on - 20s off for 5 rds
a) chin over bar hold (added weight, bodyweight or assisted)
b) bottom of push up hold (chest ~5cm from the floor / target)
c) hollow hold
d) alt. ring archer push up / ring push up / top of a ring push up hold

Rasittavuus RPE 6,5-7,5

Every 1:30 x 15:
1 Power Clean + 1 Front Squat + 1 Clean
- Start @45% 1RM Power Clean

5 sets of Front Squat
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 1 @80%
- Rest 2min btw sets

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10+10 1-Arm shoulder press
5 Burpees
:20s L-Sit hang

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STRENGTH

Shoulder press,
Build up to 4 rep max in 3-4 sets.
5 x 4 @ 90% of the heaviest set of 4 shoulder presses.

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CONDITIONING

8 Rounds for time:
8 Toes to bar
6 Bar facing burpees
4 Overhead squats @ 60% of snatch 1RM.
Rest 1:00 min between rounds.

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 8 (hard)

1-Arm JM press,
3-4 x 8/8 (moderate)

Meadow raise,
3-4 x 6 (hard)

3-4 Sets:
12 Standing DB Lateral Raises
- Rest 1min

3-4 Sets:
12 Underhand Barbell Bent Over Rows
- Rest 1min

3-4 Sets:
12 SA DB Standing Skull Crushers (each side)
- Rest 1min

3-4 Sets:
12 Alt. Seated DB Bicep Curls
- Rest 1min

For Time:
4 rounds:
20/16cal Row
30m Dual KB Front Rack Carry
————Rest 3:00————
4 rounds:
20/16cal Ski
10 KB Cleans L+R
10 KBS (US)
————Rest 3:00————
4 rounds:
15/12cal AB
10-15 Burpees
————Rest 3:00————
4 rounds:
200m Skillmill Run
20-30 Hollow Rocks + 30s Plank Hold

TC 55min

FINISHER
2-3 SETS
10-12 DB Pull-Overs*
12-16 DB Slides
1:00 Max Banded Deadbugs
-Rest As Needed b/t Sets-
*Complete on floor.

SOUTUMARATON Powered By NOCCO & Barebells

For time
42,195km row