2min under anaerobic threshold
1min undet aerobic threshold

RPE 1-5: 3

5 Minutes of Light Foam Rolling

Deadlift
Build to Heavy Set of 10

A: Every 90 sec for 9min
1: Alternating pistols/Paralette pistols x4-6/each leg
2: Strict HSPU/Box HSPU x4-8

B: For time
3 TGU @12/8kg
3 TGU @16/12kg
3 TGU @24/16kg
*3 on each arm

Every 4min:
50 DU
20 WB
8-12 Db snatch (30/20kg)

• Tavoite: alle 2min per kierros

Pausing Overhead Squat
Build to a Heavy Set of 2
Pause for 3 seconds in the bottom of each repetition.

5 Minutes of Light Foam Rolling After Class

In teams of 2 or 3

*50 Cal AB
50 C&J 42,5/30 Kg

40 Cal AB
40 C&J 50/35 Kg

30 Cal AB
30 C&J 62,5/42,5 Kg

20 Cal AB
20 C&J 70/50 Kg

10 Cal AB
Rest of time 85/60 Kg*

Timecap: (25 min if 2 ppl / 30min if 3 ppl)

Result is amount of Heavy C&J

PRESS/ SUMO DEADLIFT

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 1 of 8

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4 Rounds Not for Time:
30-40 Second Single-Arm Overhead Kettlebell Hold, each side (work up to a challenging set)
20 Second Tall Kneeling Pallof Hold, each side
10 L-Hang Flutter Kicks, each leg

4 x 12