Deadlifts
5-5-5-5-5 @ 85% of 1RM

Back Squats
10-10-10-10-10-10 @the same weight as last week. Now add 5kg.

Ring Rows
20-20-15-15-10-10
*As Horizontal As Possible

OHS 4x5

#Strength
max, 2 kg ramping, of:

• BB power snatch

High box jumps (pause 90 degrees): 5x3
(Rest 2-3min between sets)

Run for period of time

3 rounds for time of:

• Row 1,000 meters
• Run 800 meters
  

21, 15, 9 for time
GHD situp
DB thruster 30/20#

Push Press
6-6-6-6-6-6 @85% of 1RM

#Strength
max, 2 kg ramping, of:

• BB split jerk