Heavy DT

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5x5 Barbell Bent Over Row
- Go by the feel
- Rest 2-3min btw sets

Resisted Nasal Breathing: 15 Breaths
+
- Hip 90/90 ER Pails/Rails

Bar Runner
M/N 35-49
For time:
10-8-6-4-2
Shuttle Runs (10m)
1-2-3-4-5
Bar Muscle Ups
- use same scale you have trough out the past month

For Time (with a Partner):

400 meter Run (together)

86 Push-Ups
(Partner holds Hollow Hold)

86 Wall Balls (20/14 lb)
(Partner holds Plank)

86 Box Jumps (24/20 in)
(Partner holds bottom of Squat)

400 meter Run (together)

5x submax falsegripillä "c2b" renkaat niin ylös kohti kylkiluita tai rengassoutu
5x 1-3 negatiivinen RMU tai dippi

6 x 5, climb heavy

Go every 2:30

1) Warm up EMOM 12

1) 10-15 Straight arm lat pull down
2) 5-10 Hollow/Arch rolls
3) 10 Kip swing

2) Pull Up Practice

A) Technique + Scaling options

B) EMOM 10:

1) 1 Big set of kipping pull up
2) 20-30 DU/SU

3) Functional bodybuilding

3-4 Rounds for quality:

• ”X” Banded strict pull up
• 20-30 Banded tricep ext.
• 10-15 Lu Raise

rest 2min between rounds

E2MOM for 3 rounds:
1) AMRAP: 10 AMSU, 5 Strict T2B
2) Rest
3) AMRAP: 10 Hollow rocks, 5 Ab-wheels
4) Rest