Push press
3x5

Shoulder press
4x5

A,
Every 1 min for 15 mins, alternating between:
max rep Power Snatches, 34/25kg
20/17 Bike Erg Calories
Rest 1 min

Athlete Instructions
Goal
Hold 12-15+ power snatch each round

B,
For distance:
Sled Drag, pick load: 1x 15 mins

Complete max distance sled drag with any variation over the next 6 weeks.

Deadlift ( deadstop )

5 sets of 2

Go every 3:00

Result is sum of total

3-4 rounds for quality:
10 Belt Squats
10 KBS (RU)
10/10 SA Bent Over Rows
- Rest as needed
- Athlete choice on load

For time:
1600m Run
12 Box Jump Overs 60/50cm
6 BMU
800m Run
12 Box Jump Overs 60/50cm
6 BMU
400m Run
12 Box Jump Overs 60/50cm
6 BMU

For time:

50 Strict Pull Ups
100 Hand Release Push Ups
5k Run

( 30 - 45 )

For total Load:

5 Sets of 4

A Chin-up is a strict pull-up with the palms facing the body.
The idea here is choose heavy loads across.
Score total of weights

1.) Tempaus korkea veto+Raaka Tempaus +Tempaus 15min korotellen tai 3×@90% viime kerran painolla
2.) Rinnalleveto +Etukyykky +Työntö saksaamalla 1+2+3 niin isolla rautalla ku menee
3.) Etukyykky 5×4 1toisto pompulla ja korotellen

A,
Banded Deadlift 10-10-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
21-15-9 reps, for time of:
Ski Erg Calorie
Squat Clean, 52/34kg

Goal
Sub 7 min

C,
4 rounds for quality of:
Strict Toes-to-bar, 10 secs
Rest 20 secs
Arms Overhead Hip Hinge Hold, 20 secs
Rest 10 secs