Deadlift

Build in 15 minutes Heavy Single

Päivä 22

A.1) Muscle Snatch +ohs
5×2+1

B.1) Power snatch
50%/2 60%/2 65%/2 70%/2 75%/1

C.1) Power clean & Power jerk
50%/2+1 60%/2+1 65%/2+1 70%/2+1 75%/1+1

D.1) Clean high pull
80%/3 85%/2 90%/2×2

E.1) Back squat + box jump
60%/2+1 70%/2+1 80%/2+1 85%/2+1 90%/2+1 95%/1+1 85%/2+1

For Time:
100 Calorie Row
75 Thrusters 20/15kg
50 Pull-ups
75 Wallballs
100 Calorie Row

B1) 4 rounds for time
6 HSPU
10 dead lifts 100kg/75kg
10 db rack box step overs 22,5kg, 60cm/ 15kg, 50cm

Speed work, rest 2 min between rounds
A1) box squat 3x5x80%, explosive
A2) lateral jump + jump 3x6
A3)banded push ups 3x5
A4) wall ball bounces 3x10

DEADLIFT 6/6
1x5
1x3
1x1
Rest 2min between sets

BACK SQUAT 6/6
1x5
1x3
1x1
Rest 2min between sets

4-5 rounds for quality:
10 Alt. DB Underhand Front Raises
12 Banded Chest Flyes – High to Low
10 Ring Push-ups (feet elevated), full extension & pause on top
12 KB Gorilla Row (6/6)
24 Banded Tricep Ext.
- Rest as needed btw movements

AMRAP20 w/ partner
6 C&J (50/35) - TnG or DnG
24 DU

Change partner after each round.

Rx`d

2rounds:
30/20cal echo
10 bmu (scale rep scheme if needed)
30 wallball @20/14lb.
10 devils press @22,5/15kg`s
5 rope climb

Target under 16min, Time cap 20min

Scaled

2rounds:
20/15cal echo
10 pull up (scale up to c2b if needed)
20 wallball @20/14lb.
10 devils press @15/10kg`s
2 rope climb

Target under 14min, Time cap 20min