3 RFT:

21 Deadlift
15 Pull-Ups
9 Front Squat

Barbell 85/60kg

TC 15

• It may seem silly, but we should think about breaking up the deadlifts early to save our energy for the pull-ups and front squats. A quick break can go a Long way for grip and our back. Lets aim for 2-3 sets.

• Aim to complete the pull-ups in 1-3 sets.

• If we can squeeze out unbroken sets of front squats, that will be bigger separator in this workout.

Straight leg deadlift 4x10
Bench Press 3x10
Bent over barbell row 3x10
Shoulder press 3x10+ rear delts 1x12
Tricep Lying extension 3x10
Abs 3x max

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Pystypunnerrus seinällä
3. Rullan kanssa käsien työntö ylös
4. Kepin vienti niskan taakse + kyykky
5. Skorpioni

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./15s.
1. Köydet
2. Stepperille/boksille nousu
3. Assault bike
4. Vuorikiipeilijä

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

A:
Skill Primer
Tall Clean, Pause Split Jerk & Press from Split (5-8 sets x 2+2+3 / 0:03 pause in the dip)

B:
Power Position Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%)

Pendlay row 10-8-6-6 reps

Wide grip bench press 5x5 reps

For time :
30/21 Cal Bike Erg
40 Burpees To Target
30 One Arm Devils Press 22,5/15kg
TC 9

Back Squat

Find in 22 Minutes Paused 2RM. Pause on bottom 1 sec.

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest