find your maximum weight for 5 rep deadlift.
Keep good positioning and technique.

EMOM 18

1 minute : 3-5 Strict Deficit HSPU (20/15kg)
2 minute : 3-5 Bar MU (Unbroken)
3 minute : 15/12 Cal Ski

Burgener Warm Up

*Rinnallevedon tekniikka / 3 x 5 rinnalleveto riipusta, 70 %
*Etukyykkytekniikka

joka alkava min 1,5 min x 8

3 x etukyykky, Tempo 3 alas 1 ylös

DB Rows: prone on bench (2 sec pause)
8-8-8-8

Build upto a heavy single complex:

1 power clean
3 front squats
2 split jerk

Every 4 mins for 5 sets
400m row
- keep a steady pace across all sets
- try to improve your time in each intervall

Power snatch 5x2
Db snatch 4x5-5

For Time:
800 m row
66 double KB/DB jerks @12/8kg
45 m bear walk

TC: 15 min.

Push Press

2 x 20 @ 40%
2 x 17 @ 45%
2 x 15 @ 50%
2 x 13 @ 55%

SO 3:00