1,2,3,...9,10

Thrusters 115#
Hang Power Cleans 115#

Deadlift Friday…
Strength:
Sumo Deadlift 5.5.5.5.5
worked up to 255# PR for this lift

Metcon:
3 Rounds
10 Bulgarian Split Squat “5 ea Leg”
15 BWDL
20 Box Jump 24/20

Time 18:58-Note: Roughly 7 minutes of this was due to coaching, which is fine, I needed it, my deadlift sucks... (regular deadlift)

5x 180
3x 205
1+ x 230 ( 10 reps)

5x 145
3x 165
1+ x 185 (10 reps)

4 sets of 10x goodmorning squats

Narrow grip bench 4x15
Rest 1min

Five rounds for time of:

• 20 GHD Sit-ups
• 15 ft Rope climb, legless, 3 ascents

Strength/skill
Rope Climbs - 2
Weighted Pushups - 5 ( have partner stack plate(s) on back)
3 rounds

For time
10 kb snatch w/s
15 wall ball
Stoplight run
3 rounds

3 rounds of:

Back squat 4-3-2

1min rest between reps and 3 min rest between sets

lav 6 runder af front squat hvor du stiger med 10 % af din max squat hver runde.

5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
3+ af 80 %
reps to beat = 10
(sidste runde (3+) skal du tage så mange reps du kan op til 10)

5* power clean + 1pc + jerk