Find todays heavy 5RM of deadlift
10 x 1 rep @90-100%

Muscle snatch + snatch balance

5 x 2+2 @ 50%+1RM snatch, go every 1:00-1:30

Lepo n. 1-1.30min välissä.

For time

• 21 chest-to-bar pull-ups
• 6 wall walks
• 18 chest-to-bar pull-ups
• 5 wall walks
• 15 chest-to-bar pull-ups
• 4 wall walks
• 12 chest-to-bar pull-ups
• 3 wall walks
• 9 chest-to-bar pull-ups
• 2 wall walks
• 6 chest-to-bar pull-ups
• 1 wall walk
• 3 chest-to-bar pull-ups

Midline strength complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

– Rest as needed between rounds –

A: Seated hamstring curls 3set
B: Bench press 5-5-5+
C: Pull ups 3xMax
D: DB incline Bench Press 4set
E: OH triceps extensions 2set
F: Leg extensions 2set

Every 8 min x 5 sets:
Movement X + 50/40 cal row or bike or 400 m run
Set 1 20 burpees
Set 2 30 sit ups
Set 3 40 push ups
Set 4 50 air squats
Set 5 60 alternating lunges

4-6 Rounds, Every 2:30

10 Hang power clean and jerks

Intent. Improve your barbell cycling efficiency.

Barbell. 60/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each TnG set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

Warm-up 00:30 / 00:30 x8:
1) Single under
2) front squat / press
3) inchworm burpee / burpee
4) push press / thruster

For Time (timecap 25 min):
5 rounds:
10 thruster (42,5 kg)
10 burpee over bar
30 double under

2 reps high hang clean