Deadlift
5-5-4-4 V2
Every 3 minutes
-vitoset samalla painolla ja nelosiin pikku korotus ja molempiin sama paino.

3x7 reps @72-76-80% of 1 rm.
rest 3-3,5 min between sets.

A. (5x40% of max strict hspu) + 1+1 rep from last week. So if you did 5x5 this week is 5x7!
90 secs air squats.
This will get harder each week with variance in the resting movement.
Resting movement should be easy and slow.
Post reps on WODconnect

3 rounds for time

3 rope climbs
10 alternate leg pistol squats
30 wallball

2 rounds
20 m of front racked lunge walking
rest 15-30sec
60-80m farmers walking (same weights or bigger ones)
rest 2 min and repeat.

Deadlift
6-5-4-5-6 V2 all sets
Every 3 minutes

For time

100 DU
30 hang power clean (50/40kg)
20 STOH (50/40kg)
10 bar MU
100 DU

Scale to

50 DU (singles do not count)
30 hang power clean (40/30kg)
20 STOH (40/30kg)
10 C2B pullups or jumping bar MU
50 DU

1) 8 Back Squat
2) 10-20 Parallette Push-ups
3) 10m KB/DB walking lunge (anyhow)
4) 5-15 Pull-ups
1-2min rest between movements

18 minutes time to build up 5 sets:

1 high hang pull + 1 high hang snatch + low hang pull + low hang snatch (polven alta)
-kaikki tempaukset poweriin ja 3 sekan pause catchissa
-rakentele ylöspäin, aloita noin 60-70% power snatch 1 RM
-keskity vertikaaliseen tangon linjaan, minimoi "swingi".

20 minutes time to build up 5 sets

2 snatch pulls + 2 power snatches
-ei tarvitse olla tng
-aloita 60-70% power snatch 1rm ja korottele ylöspäin. Noustaan maksimissaan 85%.