6-8 rounds
9 deadlifts
7 hang power cleans
5 front squats
rest 1-2 min bwn rounds. You can scale reps down if needed. For example 7-5-3 reps.
Work weight about 50-60% of 1 rm clean.

2 snatch pulls + 2 Squat snatches

4 sets with same weight
70-75% of 1RM
-no need to be TNG, you can drop between the reps
-rest 90 sec

Go for a 20RM Deadlift

Back Squat 4x4 @80-87,5%

3 sets of
5/5 Front Rack Lunges
8-10 Sumo Deadlift High Pulls

4x2 85% Clean

6 kierrosta aikaa vastaan:

• 9 Burpee
• 9 Boksihyppy (N 50cm / M 60cm)
• 9 Leuanveto
• 9 Thruster (N 30kg / M 40kg)
• 9 Toes-to-Bar

Käytä painoliiviä jos saatavilla (N 6kg / M 9kg)

5 Rounds of
50 Double Unders
12 Pullups
9 Handstand Pushups

4 intervals

In a 7:00 window

21/15 (cal) Row
15 Thrusters 50/35kg
9 Chest to Bar pull-ups
+
Row @ 70-85 %FTP20 for the remaining time

Rest 4 minutes

In a 7:00 window

21/15 (cal) BikeErg
15 Chest to Bar pull-ups
9 Thrusters 50/35kg
+
BikeErg @ 98-102%FTP20 for the remaining time

Rest 4 minutes

4 intervals

In a 5:00 window:

For time
15 Thrusters @ 42,5/30kg
10 Toes-to-bars
7 Bar-facing burpees
+
BikeErg @ 98-102%FTP20 for the remaining time

• rest 5 -

In a 5:00 window

For time
12 DB snatches 22,5/15kg, alternating
8 Box jump overs, 24/20″
6 Lateral burpees over the DB
+
BikeErg @ 98-102%FTP20 for the remaining time

• rest 5 -