1. Deadlift Build to a Heavy Set of 5

Extrat:

3 rounds for quality
15-20 GHD sit-ups
20 m waitress walk w/kb
500/400 m ski ergo

For time:

9-7-5
power snatch 50/35 kg
bar facing burpee
rest 1min

10-8-6
power snatch 40/30 kg
bar facing burpee
rest 1 min

11-9-7
power snatch 35/25 kg
bar facing burpee
rest 1 min

Clean & jerk, two rounds up to down

1+1@70% x 2
1+1@75% x 2
1+1@80% x 2

4FRT

18/15 cal row
3 bar MU
7 power clean 70/55kg

Skill: Olympic lifts

Wod: 3RFT
25 DUs
200m run
15 C&J@50/35

Wod: set a steady pace from the start , try to hit the C&J so your in control. A chance to work on some quality volume in your lifts.

Jalkaterät, pohkeet, penikat

TÄMÄ ON VIIMEINEN KOVA VETOTREENI ENNEN KISOJA.
Maastaveto 3x1x95%
Yhden jalan suorinjaloin mave 4x12-20 / jalka
Vatsat 5x10

EMOM 28

1 min: 22 wallball 9/6kg
2 min :12 thrusters 42,5/30kg
3 min :16/13 cal row
4 min :rest

Työntö
1x2@83%
1@86%
1@89%
1x2@85%
1@88%
1@91%
1x2@87%
1@90%
1@93%
raskas

Splittiin tiputus 4x3

Takakyykky
8@68%
6@73%
4@78%

Hypyt 5x3@20%

14 min AMRAP or complete 10 rounds before timecap

3 Power Clean & Jerk
4 Box jump