Deadlift

3 x 2 x 80%
4 x 1 x 90%

Back Squat

5 x 3, 2 Sec pause on bottom. Form & Quality first.

Find:
Turkish get up 1 RM

On the 0:00
3 Rounds:
200 Meter Run/Row/Bike
25 Wallballs (20/14lbs)

On the 9:00
3 Rounds:
200 Meter Run/Row/Bike
20 Pull-ups

On the 18:00
3 Rounds:
200 Meter Run/Row/Bike
15 Burpees

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Deadlift
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

Accumulate 5 min plank hold

5 Sets of Push Jerk
Set 1: 3 @70%
Set 2: 3 @75%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @80%
- Rest 60-90sec btw sets

Power clean + hang squat clean (1+1)

Tempaus

Kyykky 3x3x70%

Penkki 3x3x70%

Maastaveto 3x1x70%

Ennen treeniä:
-hypyt 5x5

Treenin ohessa tee vähintään:
-150 toistoa vetäviä apuliikkeitä