A)
Front Box Squat
4 x 4 @moderate load, every 60-90s.
- Parallel box

B)
Landmine RDL
3 x 10. Rest 90s.

Every 5:00 x 3 sets
15 Calorie Bike / Row / Ski
15 Deadlifts @ 100/70kg

• Score = fastest split
• Goal: Sprint pace, don't hold back.
• Rx+: 125/80kg

E2M x 5

1 round of light "DT" @60/40kg
12 deadlift
9 hang power clean
6 stoh

Rpe 3.5

Treenin idea on kehittää barbell cycling tekniikkaa hieman kevyemmällä painolla mikä on normi DT:ssä. Paino pitää olla sellainen, että pystyt mennä ub kaikki liikkeet. Liikkeiden välissä voi pitää lyhyen tauon.

100 Walking Lunges for cooldown

• Do sets of 10-15 and then rest for 10-15s.

4-5 sets for quality
5 strict pull ups
15 push ups

Scale up with weighted pull ups & deficit push ups on DB’s

Scale down: incline push up & banded pull ups or eccentric

As many reps as possible in 15 minutes of :

6 Shuttle runs ( 10m )
6 Burpee Pull-Ups
20m Weighted Lunge 22,5/15kg

IGYG

E2M x 6

1 power clean + 2 squat clean Up to heavy but technical.

Start at 60-65% of 1RM clean.

PARTNER AMRAP 30

40/30cal row
2 rounds of Double Db/Kb DT

row split as you want, DT full round for each

4 sets of
4/side Back Rack Reverse Lunges
5-8 Strict Handstand Pushups

For time:
30 DB Snatches 22,5/15kg
25 Pullups
20 Pistols
15 Handstand Pushups
10 Power Cleans @80% of 2RM (BBF: sa heavy db/kb c&j)
15 Handstand Pushups
20 Pistols
25 Pullups
30 DB Snatches