Deadlift 4x5

In 15 minuti
5 round
20 cal bike erg
10 thrusters 52.5kg
Nel tempo rimanente trovare il massimale del complex di 3 front e 1 jerk

OLKAPÄÄ

Keep good technique

A: Snatch
B: Deadlift 5-5-5
C: Sissy squats 3set
D: CGBP 3x5
E: Strict chin ups 3set

EMOM x30
5 rounds of quality

1) 1-2 Legless Rope Climb
2) 6+6 DB Bulgarian Split Squat
3) 45 sec Plank Hold
4) 8 Strict Pull-Up
5) 6+6 DB Box Step-Up
6) 30 sec Superman Hold

Rx: 2x10kg DB

DEADLIFT

1x20
3x10
Every 3min

• sama paino kaikissa seteissä

Light load which can be done in addition to a PT session

Power snatch percentages
5 sets of 1 @ 65%

Power clean & push jerk percentages
5 sets of 1 @ 65%

Snatch pull percentages
4 sets of 3 @ 60%

Deadlift

5 Sets of 3

Result is sum of total.

GO EVERY 3:00

A1: Db Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA Db Shoulder press 2set
C: Flared push ups 2set
D: DB Shoulder flys 1xMax