Romanian deadlift 3x8 reps

3 Sets For reps :

Max Strict Press
Max Push Press
Max Push Jerks

Rest 3 minutes between rounds.

Barbell 65% Bodyweight.

• Atletes will go directly from their last shoulder press rep in to their first push press rep. They'll then go from their last push press rep into their first push jerk rep.

For time:

2500m Bike ( 1000m Run )
8 Rope Climbs
60 Bar Facing Burpees
40 Toes To bar
20 Deadlift 125/85kg

CAP 20

• We want to bike ( run ) ar a pace that allows us to have enough in the tank for the rest of workout. We can aim for a solid pace on the first half of bike ( run )

• Try to just get up rope climbs started. Use the clock to help you keep your breaks quick. Aim for 1 Rope climbs every 20-30 see.

• Settle into a steady pace on the burpees. Only goal here is to try not to stop.

• Chip away at the toes to bar in small manageable sets.

• See how big you van go on the deads at the end. There is nothing left after this movement so try for bigger 2-3 sets here. If ends up being smaller sets than this, just aim for short breaks.

For time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Bench
Dumbbell Thrusters

DB`S 22,5/15kg

CAP 12

3 rounds of:
10 AMSU with plate
15 Mountain climb jumps (molemmat jalat)
20 Mountain climbers (vuorojaloin)
25 Crunches
Rest

Emom 20
Max reps:
1.Hanging
2.abmat sit ups
3.pull ups
4.push ups

2 round

4 rope clim
10 db snatch
50 crossovers

Deadlift 2 RM, then 3x2 @ 90%

[2 Sets]:
12 Rounds:
0:30 ON
0:10 OFF

Rest 4 min Between Sets.

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.