2s pause at bottom

Run 1600m, Rest 3 mins
Run 1200m, Rest 2 mins
Run 800m, Rest 1 min
Run 400m

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Clean Pull + Squat Clean + Jerk
Start @ 80% 1RM and add weight by feel.

Strickt pull-ups 5x4

15-20 GHD sit up
7-10 Strict HSPU

• 3-…-3 of:
BB Overhead Squat
3RM

Warm Up Sets:
50% x 6
60% x 4

Working Sets:
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

Drop Sets:
85% x 4
80% x 6
75% x 8+ (Complete as many reps as possible on set of 8 or more)

*If you complete ALL SETS on HEAVY TORC DAY then increase you working max weight by 5 lbs

**Only increase working max after hitting ALL SETS of HEAVY TORC DAY, not LITE TORC DAY

10 x 1 min AMRAP, rest 2 min btw rounds

2 Ring Mu
20 Du´s
6 m HS walk

7 x 3
Strict Weight Pull-ups
60-70% of 1RM
https://vimeo.com/175741058

Raakarive puolesta reidestä + työntö

8 x (2+2)@60-75%

Raakatempaus puolesta reidestä + valakyykky

8 x (2+1)@65-75%

Raskas Te-veto polven alta riipusta

4x3@100-120%

Boksi hypyt 8 x 3