21-15-9
Deadlifts 225/155
HSPU (sub pike push up from box)

60 cal row or 50 cal bike

9-15-21
Deadlifts 185/135
HSPU

Etsi päivän hevi 6 x4 ja sitten pudota 3 sarjaa 80-90% siitä

Every 2min for 5 Rounds
8 hang power snatch 50/35
8 overhead squat

Every 90 sec for 9 min (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
Take 8-10 minutes to build up Front Squat
+
E2M for 16min (8 sets) of:
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Focus on tempo and depth.

+
3rft
25 Wall Balls
10 Strict Pull-Ups

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

WRK(21)
On the 3:00 x7
100m run
28 jump rope/hvy rope/double unders
7 dumbbell/sandbag/barbell hang clean and jerk

Finisher
100 flutter kicks
1:00 butterfly stretch

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

GRT(25)
walk, run, bike....just move

Finisher
50 kneeling crunch
1:00 IT stretch

80 min
Warm up for 15 min

1.WL
A. Every 90 s. x 5
3 No feet snatch
x 55-65 %
- 35 kg

Rest 3

B. Every 90 s. x 5
2x1+1 Power clean into push jerk
x 65-70% of power clean 1 RM
- 45 kg

2.Conditioning
EMOM20:
1. 2-3 BMU - (2, 2, 2, 3, 3)
2. 8 cal bike erg
3. 6 power snatch 30 kg
4. 40 DU

50-40-30-20-10
- Push-ups
- Air squats

”Death by”
GTOH @ 50% 1rm c&j

3 rounds
200m row
10 ring rows
10 passthroughs

Ring dip
8 reps x 6
*rest 1:30 between sets
*use band if needed. Scale to bar dips or dips off box.