A:Deadlift 3x5 @ 3011

B: Strict pull ups 3xMax/Isometric top of pull up hold 12x10sec

C: For time
21-15-9
Power snatch 42/30kg
Lateral burpees over bar
8min time cap

For time
10 box jump overs
15 kb swings 24 kg
20 box jump overs
15 kb swings 24 kg
30 box jump overs
15 kb swings 24 kg
40 box jump overs
15 kb swings 24 kg
50 box jump overs
15 kb swings 24 kg

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 2x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax

Buyin: 5/3/1 BS wk3: 230x5, 260x3, 290x1+ (12)
WOD:

Snatch balance 1-1-1-1-1-1-1

tried starting out at 135, no way that was happening without heaving the bar (thanks Dan). Dropped way down in order to be strict balances. (95-105-105-115-115-120-125)

CO: 2x5 wall walks

• 3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
Rest as need each sets.

400m per partner, 50m at a time. Partner not pushing carries plate 25kg
Sled weight 100kg

For time - TC 18'
150 du
50 c2b
40 dl at 60kg
30 burpee box jump overs
40 dl at 60kg
50 c2b
150 du

Session 8

5 reps @

55k
60k
62.5k
67.5k
72k

Then

4 rounds
5 Power Cleans 60k
30 double unders
200m farmers carry 2 x 20k plate

3x2 / rest 3-4min