Deadlift

4 x 2 @ 84-88% (2 RIR), rest 3:00-4:00 b/t sets

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

A.1) Muscle snatch + ohs w/5.sececcentric(no contact) Building weight to a heavy set of 2+1reps ~12min

B.) Hang power snatch above knee w/3.sec pause
1.)Building weight
2.) 3×3 close to Last weeks top set

C.1) Back squat + box jump ×1
5×4+1 @75%

D.) 3×
Db Z-press ×14
Weighted plank ×40.sec

Work up to 5x3 reps using 80-110% of 1RM Jerk.

Bend at the knees only just as you would for the jerk with a smooth and controlled tempo, and stand again with the same controlled tempo. This is not a quick, springy movement like the actual dip and drive of a jerk, but a controlled strength movement.

http://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/

Deadlift ( TnG )

10-10-8-8-6-6

Go Every 3:00

Tempo Back Squat

3-3-3-3-3-3, every rep 1. sec on bottom.

Go Every 2:30

• 10 Burpees
• 20 Burpees
• 30 Burpees
• 40 Burpees
• 50 Burpees

Take a 2 minute (No more, no less) break between sets and go all out

Score is your total time

EMOM24:
a) 1-2 rope climb / 30-45s ankle lock training / 2-4 lying to standing
b) 3-6 double db devil's press (2x22,5 / 15)
c) 20-40 DU / 30-45s DU training / 30-60 SU
d) rest

Perustekemistä 30-45s / min. Säätele rasitustasoa painoilla ja toistoilla oman maun mukaan - RPE 7-8.

Every 5min 4 rounds
Ergo 20-40cal (max 2min)
10- 20 wall ball (max 1min)
8-15 burpee (max 1min)
* - lepo pitää jäädä vähintään 1min*

-6 power snatches
-max reps bar facing burpees

*goal is +25reps