Deadlifts 3x5 (60-80%)
Weighted Lungs 48kg
5000m row w/Partner

Thursday 28th June 2018

CLEAN

Performance
Every Other Minute on the Minute x 10:
Clean

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

---

For Time:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
Sit-Ups

Post time and Rx to comments.

3 rep every minute

40,30,20,10
Air Squats
Sit Ups
(10 HRPU after each set of Sit Ups)

Every 30 seconds for 5 minutes
5 goblet squats 44#

10 minute AMRAP
5 HR Push ups
10 KB Deadlift 53#
15 Sit ups

10 rounds
500m row @ 5K pace
1min rest during which 8+8 DB strict press

Choose weight for DB so that it is challenging but doable unbroken in each round.

7x etukyykky-puhspress-tkakyykky-pushpress niskan takaa, tankoa ei saa laskea välissä. 3 painavaa seiskaa.

Pause clean 6x2 (pause above knee)

5x75%, 3x85%, 1+x95%

valakyykky 4x2 xtyöntö +2x valakyykky