Build up to a 8RM. First set easy, second hardish, third AHAP.

Short rest in between sets.

5 x 4
*2 reps in the tank

Sumo deadlift 3x5

3 x 10

Full range of motion, sternum to fully locked arms!

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

5 Rounds;
400m Run
15 Overhead Squat (43/30kg)

For time

• 30 Clean & jerk 61/42.5kg

Timecap: 6 min

Find 5RM
Then
3 x 3 @ 5RM

For time, in a team of 3

• 175 Snatch 35kg/20kg
• 150 Box jump 60cm/50cm
• 125 Thruster 45kg/30kg

Only 1 person moving at a time. Before starting on the bar all team members must complete 50 DUs individually and the same 50 DUs must be completed by everyone before time can be called.

4x10 DB/KB Bench press

you can always use a medicine ball if its busy or the bench is not available.
work in 3's max