halting clean deadlift
3 x every 1:30 min
3 reps

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• The weight should be 40-55% for those who may not have done or used the exercise before.
• Those who have attended most of the classes can go over 85%
• Use same weight trough out

Shoulders Press

5-5-4-4-3-3-2-2, start ~70% & building AHAP
+
AMRAP @ 80% Heaviest weight OTD.

Go every 2:30

Bench press

5 - 5 - 5 - 5 - 5

70% BP makismista.

Front Squat 6x6 @80%

Metcon (time)

For time:
21 Thrusters
21 Pull-ups
Rest 90”

For time:
15 Thrusters
15 Pull-Ups
Rest 90”

For time:
9 Thrusters
9 Pull-ups

M: 42,5kg W: 30kg

Goal is to go unbroken on each set.

Accessory:

3 Rounds for quality & min rest:
50 Air squats with 20/14lb medicine ball in carry
40 Hip extensions on GHD
30 Mountain climbers (15/leg)

Metcon (reps)
AMRAP in 10 minutes of:
15 Goblet squats with DB 30/22,5kg
20 Sit-ups

Accessory:
5 Rounds:
8+8 KB ft.rack reverse lunges
8+8 1-leg KB deadlifts

Strength (load)
Shoulder press 5 x 7. Every 3:00.

Metcon (time)

8 rounds for time of:
6 DB. hang clean & jerk, left
6 DB. hang clean & jerk, right
6 Box jump 30/24"
6 Burpees

M: 22,5kg DB N: 15kg DB

Timecap: 13 minutes.

Accessory:

5 rounds of:
20s 1-arm plank on rings, right
40s reverse plank
20s 1-arm plank on rings, left
40s reverse plank

Rest 30s between movements.

Strength (load)

Front squat 10 sets of 3, AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 - heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00
Weighted box jumps with dumbbells 3-4 x 3-5 - light DB’s.

Metcon (reps)

AMRAP in 10 minutes of:

Row 2000/1600m
ME Sit-ups

Rest 2 minutes

AMRAP in 10 minutes of:
Bike 4000/3200m
ME SHSPU