Deadlift

4 x 10 x 60%
1 x 10+ x 60%

3 Rounds For time :

250m Row + 3 Power Clean
500m Row + 5 Power Clean
750m Row + 7 Power Clean

70/50kg ( Teens 60/40 )

Rest 1:1

Rest 1:1 after each set.

( 35 - 45 )

50min ergoilla pk/vk1

Joka alkava 5min
10 Box over burpee (mk)

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

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In 20 min find your Push jerk 1 RM
mark 3 of your heaviest

3 Sets

15m HS Walk
12 Pistols, alternating

Rest 1 min.

For time:

27-21-15-9

Box Jump Overs 24"/20"
Thrusters 42,5/30kg

( 8 - 12 )

A) Snatch complex

Nousu raskaahkoon kuormaan kopmpleksissa: ”Hi-hang snatch + Low-hang snatch + Snatch” 12:00 minuutin aikana.

Sitten 15 x ”Hi-hang snatch + Low-hang snatch + Snatch” @60-70%
- Nostot 1:30 välein
- Lisää kuormaa 2-3 noston välein jos nostot napsuvat kohdilleen.

B) Squats:

Back squats:
2 x 8 @ 62%
2 x 6 @ 66%
4 @ 70%

Front squats:
2 x 5 @60
5 @ 65%
5 @ 70%

(Optional) Accessory:
3-4 Rounds for quality & minimum rest:
15 Heavy KBS
10 GHD Sit-ups
5 High box jumps

10 rounds for time:

6 double db squats @2x20/15kg
6 pull up
3/3 one arm devil`s press @20/15
-rest 30s between rounds-

Partner workout

For time
60 one arm devil's press 22,5/15
50/40 cal row
80 DB overhead reverse lunge 22,5/15
50/40 cal row
80 DB overhead reverse lunge 22,5/15
50/40 cal row
60 one arm devil's press 22,5/15

Split reps as you wish with partner

AMRAP 3

Legless Rope Climb