Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

4 rounds for time
20 cal Air bike
20 air squats
10 box jumps 60cm/50cm
10 wall balls 9kg/6kg

Power Snatch + Hang Snatch
5 x 1+3 @ 85% of power snatch 1RM

Snatch Balance + Jumps
4 x E3M:
4 snatch balance @ 75-80% of snatch 1RM
5 Weighted Squat Jump

20 pullup
20 push up
20 air squat
20 cal row

A1. Leuanveto myötäotteella 4 x 8 V.2/60s
A2. Kahvakuula pystypunnerrus korkeasta polviasennosta 4 x 8/8 V.2/60s

B1. Tankosoutu vastaotteella 3 x 10 V.3
B2. Käsipainopenkkipunnerrus lattialla 3 x 10 V.3

C. Polvennosto roikkuen 3 x 6-12

1. 12 Askellus boksille
2. 15-20 Kahvakuulaheilautus
3. Kelkka

4 x 8 V.2/120s

Every 10 minutes for 40 minutes (4 sets):
Movement X
20 hand release push ups⁠
1000/750 m row

Round 1: 25 wall balls 9/6 kg
Round 2: 25 dual DB thrusters 25/15
Round 3: 25 dual DB hang squat cleans 25/15 lb
Round 4: 25 KB goblet squats 16/12 kg

Tekniikkaa + työsarjat

4 x 6 joka 2,5min