For total reps

• Tabata deadlifts
• Tabata box jump-overs

-female weights 125-lb barbell and 20-inch box
-male weights 185-lb barbell and 24-inch box

Stimulus and Strategy
Today’s workout consists of consecutive Tabata intervals with a weightlifting movement and a gymnastics movement. Aim to work for most of the 20 seconds with minimal rest. Use light to moderate loading for the deadlifts, and consider stepping off the box during box jump-overs to jump into the next repetition safely. Transition quickly between the movements.

Intermediate option
For total reps

• Tabata deadlifts
• Tabata box jump-overs

-female weights 95-lb barbell and 20-inch box
-male weights 135-lb barbell and 24-inch box

Beginner option
For total reps

• Tabata deadlifts
• Tabata box step-overs

-female weights 55-lb barbell and 12-inch box
-male weights 75-lb barbell and 20-inch box

Coaching cues
Focus on hip position and barbell placement during the deadlifts. Ensure the bar stays close to the body throughout the movement.

Sources
The Deadlift
Box Jump-Over Variations
Box Step-Over

EMOM21:
a) 10 deadlift
b) 10m walking lunge (kb anywhere)
c) rest

Max reps 80%

Part A).
Skill Primer
Hang Muscle Clean, Hang Power Clean & Pause Split Jerk
(5-8 sets x 2+2+2 / 0:02 pause in the dip)

Part B).
Hang Clean, Push Jerk & Split Jerk
(8 sets x 2+1+1 / 60%-75%)

askelkyykky paikoillaan, etujalan kantapää ilmassa. Focus pohje/nilkka ja etureisi.

10 rounds for time:
200m run
5 thrusters @42.5/35kg
5 chest to bar / pull up / kumppari pull up

Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

AMRAP 5

32/27 CAL ROW

20 BURPEE OVER ROWER

After those for the score

-REST OF TIME MAX REPS OF –

PULL UPS OR CAL ROW

5 Sets:
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch
- Rest 1min btw sets

4 sets:
1 Snatch Pull + 1 Hang Power Snatch + 1 Pause Power Snatch
- Pause in the catch for 2sec
- Rest 1:30 btw sets

3 Sets:
1 Power Snatch
- Rest 2min btw sets

Machine conditioning WORKOUT ★
3 rounds
2 min row @ moderate
2 min bike/ski @ moderate
2 min rest
4 rounds
30 sec row @ moderate
30 sec bike/ski @ moderate
30 sec rest
30 sec row @ hard
30 sec bike/ski @ hard
1 min rest