Metcon (quality)

DT progressio nro 4:

EMOM 20
6 Deadlifts 70/50
4 HPC
3 Push jerks

Accessory:

3 sets of:
8 Close grip bench press + 8 Bent over rows
then
3 sets of:
21 Floor press with DB’s + 21 band pull aparts

Rest 90s between rounds.

Row

4 x 1000m Work / Rest 1:1 ( Or partner )

Target pace : - 7 - 5 sec faster than 5k avg.

Score : each set avg

EMOM 10

Every minute perform
Power Clean + Hang power Clean + Push jerk
@80% of 1RM power clean + push jerk

3 x 2 x press + 4 x push press, AHAP,

Take the barbell from the floor.

Row with partner, ygig

250/200
500/450
750/650
1000/900m

• each rows the given distance while the other rests

tc 18 min

4 x 6 pause deadlift

• 1sec pause below knee
• leave two reps in the tank
• rest 3-4 min btw sets

Advanced:
pause deadlift on a riser

• stand on a 10 or 15kg plate

"Strength (load)

Shoulder press, 4 sets of 5 @ RPE8 + 1 set for max reps.

Lift every 2:30"

5 Rounds for time:
10 Back squats 40/30kg
10 Pull-ups
10 KBS 24/16kg

“Christine”

3 Rounds for time:
500m row
12 Deadlifts @BW
21 Box jumps 24”/20”

Deadlift 5RM in 15 minutes