Find 1RM power snatch

15' Find your 3RM clean

for time:
75 SQUAT CLEAN THRUSTERS

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
21-18-15-12-9-6-3
Assault Bike calories
Deadlift 155/105lbs

4-5b. Bitch Work
Row 750m
Rest 1 minute
1 Mile Assault Bike
Rest 1 minute
Row 500m
Rest 30 seconds
.5 Mile Assault Bike
Rest 30 seconds
Row 250m

4-5c. Strength
Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
8 Rounds
5 Unbroken muscle-up +1’s (two dips)
Rest as needed

Front Squat

1x6 (60%)
1x6 (65%)
1x5 (70%)
1x3 (75%)

Back Squat

polvelta raakarive

10x2@60% (ja saatana!!)

Korkea työntöveto 5x3@70%

3x10 leuanveto
3x15+15 kulmasoutu käsipainolla
3x12+12 askelkyykky kävele, pieni lisäpaino

SIKAKYYKKY

E2,5MOM
Back squat
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Start with a 20/15kg bar and add 5/2,5kg every set.

5 RFT
12 bj 75
10 dl 65 kg
8 fr squat 65 kg
6 jerk
40 du
2 burpee-mu

"Open Flow" w/Lisa

Wendler's cycle 5-5-5+