Good morning / glute-ham raise 3×10

• Find your 3RM power clean of the day in 15min.

5 rounds for time:
12 Deadlift 70/50kg
9 Hang power clean 70/50kg
6 Push jerk 70/50kg

Time Cap: 12min

Weighted pull-up 3×3

Vertical jump.

Stand next to a wall. Rise your arm, fingers pointed as high as you can. Mark that spot, it is your baseline. Jump vertically as high as possible and hit the wall with your fingers. Calculate your score (cm/inch) between your baseline and highest point. That is your score.

Repeat the test 1-2 times a week to follow your CNS recovery. If you see variables more than 10% it is time to back off from training and rest and recover.

Clean, five sets of heavy two.

5 ROUNDS FOR TIME

26 x Pistol Squat
26 x Deadlifts (body weight)
26 x Wall ball (9/6 kg)
26 x Pull Up's
26 x DU's

Back squat:
- 1x10@60%
- 1x8@65%
- 1x6@70%
- 1x6@75%
- 1x6@80%

(HATCH) Front squat:
1x5@60%
1x5@70%
1x5@75%
1x5@75%

Clean

Row 1000 m