Voima
E3MOM, 4rds, As super set
DB Hip thrust 10-12
Vatsarutistus 10-20s

WOD
12-10-8-6-4-2
WB clean
Ergo cal

Deficit Deadlift

2 x 6-8 @ 3 RIR (55+%1RM DL) , rest 2:00-3:00 between sets

• Do your first set @ or around 55%1RM deadlift, then build up if you can on the next set, while sticking to the RIR and tempo. Quality > load – Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit – Deficit deadlift is a useful variation to help improve your set up position, strengthen your pull off the floor and to reinforce leg drive. – Control the way down and keep your chest tall to fight for a strong bottom position.

Deadlift

3 x 3 @ 75-80%, rest 3:00 between sets

B2.
3@barbell, 3@up to 85-88%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

For time :

21-15-9 Push Press 42,5/30kg
15-12-9 Bar over burpees

TC 6

RDL + BENCH PRESS

*rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

3-4× 5+5@RPE9, 1 reps left, rest btw sets 2min

RDL + BENCH PRESS

*rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

3-4× 5+5@RPE9, 1 reps left, rest btw sets 2min

No contact muscle snatch + overhead squat

5 x 2+2 @ 50%+1RM snatch, EMOM

Warm Up
2 sets
12/9 calories of echo bike
12/9 calories of ski erg or rowing
rest 1 min bwn set
start easy and second set easy/mod

Metcon
3 sets, new set every 5 minutes (15 minutes)
16/12 calories of echo bike @moderate or mod+ pace
16/12 calories of ski erg or rowing@moderate or mod+ pace
time target 2.00-2.30

then some prep for power clean&jerks

Weightlifting
Power clean&jerk
3 reps @light&mod
2 reps @mod
1 rep @heavyish
go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

Every 90sec x 20 sets (total 30 mins )
1. set: 200m wall ball run @9/6kg
2. set: 5 kip. pull up + 10 push up + 15 goblet squat @24/16kg
3. set: 10 burpee box jump @60/50cm
4. set: 10 t2B + 10 Alt.V-up (5/5)