Deadlift pyramid

3x5 @haastava

5x5./3min

80-90%

3 rounds for quality:
20 Barbell Curls
20 Barbell Upright Rows
20 Alt. V-ups
- Rest 1-2min btw rounds

A,
Power Clean & Jerk 5-5-5

Use the heaviest weight you can for each set.
Rest 4 mins between sets.

Tough and go.

Adjust weight as needed on each set.

B,
3 rounds for time of:
30 Row Calories
30 USA Kettlebell Swings @32/24kg
30 Burpees

Goal- Sub 17 minutes

C,
Complete as many rounds as possible in 15 mins of:
Prowler Push, pick load, 100 m
Farmer Carry, pick load, 100 m
Sandbag Bear Hug Carry, pick load, 100 m

Moderate load for all movements.

Goal: Just get it done

Deadlift 2 RM, then 2 sets @ 50% (choose reps)

FOR TIME

400m run
20 kb swing @20/16kg
20 abmat sit ups
400m run
20 box over jumps @60/50cm
20 v-ups
400m run
20 burpees
20 toes to bars

Z-PRESS

5x4
build up in weight
rest 2min between rounds

3 rounds:
6 reps per leg
1. Box step, side version
2. Bulgarian squat
3. Deficit hip raise, one leg version

BACK SQUAT

every 3min
5-4-3-2 reps

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