Deadlift 1 RM

Strength: 15 mins to perform
5x2 front squat- start first set at 80% and aim to build each set

Wod: for time
30-20-10
T2B
DBC&J@22.5/15kg(break evenly right & left)
Burpees

Wod: break T2B into manageable sets , try to avoid burn out and singles. Go hard and fast on C&J and burpees

4rds, not for time:

6-10 Strict HSPU
15 strict TTB
15 GHDSU
10 Strict c2b

Run 2km
Run 2km faster
Run 1km
Run 1km faster
Run 0,5 km full speed

Etukyykky
5x4@75%

työntöveto + rive polvenalta + työntö
8x1+1+1@80-

Niskasta VAPU

5x5

Hang power snatch 3R, ladder

Increase weights 2,5kg every 90"

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Post 5 heaviest successful sets, the rest into comments

Samoille jaloille tempaus

8x2@70-

Rinnalta tempaus (dipistä)
6 x 2@40-

"snatch drop"

5 x 2@70 -

työntö max

tempauksen jälkeen 10 min huili, sitten lämmöt. Peruslämppään riittää lyhyempi aika kuin tempausta ennen

1+1@60 x 2
1+1@70 x 2
1+1@75 x 1
1+1@80 x 1
1+1@85 x 1
lavalle

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 78%