Deadlift ( Deadstop )

3 x 2 @ 65 - 70%

Go Every 3:00

5 minutes:

• 1 x power snatch
• 2 x ohs
• 2 x power snatch
• 2 x ohs
• 3 x power snatch
• 2 x ohs
• ...

No muscle snatching! Go under the bar, but you don't need to move the feet. Focus on keeping the technique the same for the whole workout.

Every 180s x 5
5 Back squat V.1-2 (3-0-X-1)

For time:
1000m Row

10 rounds of:
7 Bar facing burpees
3 Thrusters 42,5/30kg

800m Meter run with med ball 9/6kg

TC 25min!

Use around 50% of your clean max.

Record weight, time and other details.

for time with partner, ygig:
50 cal erg
40 box over burpee
30 t2b
40 cal erg
30 box over burpee
20 t2b
30 cal erg
20 box over burpee
10 t2b

Strength (load)

Back squat, 7 x 1

With seven sets, build up to a heavy single back squat that moves well.

Every 2,5 min for 5 times
5 deadlifts @77,5-80% of 1rm.

For time :

50 Back Squats 50/35kg

TC 4

Press 1 rm in 7 minutes
Rest 3 min
3 rounds, max reps press @80% 1RM. Rest 2 minutes between sets.