SET A I 4 rounds
6 deficit sumo deadlift
6+6 half kneeling rot.

SET B I 3 rounds
8 cyclist squat
15-20s copenhagen plank lift hold / per side
4-6 dragon flag

12 x 30s on / 15s off:
1) 1-leg box squat R
2) 1-leg box squat L
3) starfish plank leg lift R
4) starfish plank leg lift L

Back squat 5x3 reps, then max reps @ 70%

E90s x15:
a) 3 power snatch + 3-6 bar over burpee
b) 3 power snatch + 3-6 high box jump (75/60)
c) 3 power snatch + 4-8 cal machine

Target: Snatches either TnG or fast DnG, work ~45s.

3-4 rounds:
10 Bench press
10 Ring Row
10-20 GHD sit ups
Rest as neesed...

4 rounds for time of DT
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

Bench press 8-8-8 reps, then max reps @ 90%

Bent over row 4x8 reps

Deadlift 5x1 rep, then max reps @ 60%

Bench press 5x1 rep, then max reps @ 60%

1min.: Air Bike
1min.: Row
1min.: Ski
1min.: Rest

• Viimeinen vko progressiota.
• Yritä saada 1 cal lisää jokaiseen laitteeseen (viime viikkoiseen).