With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

3 x
10 front squat
10 m walking lunges (with one or two DB/KB)
-rest 1-2 min between sets-

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

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TAI

KEVYT TEKNIIKKATREENI
Vapaa valinnaiset lämmöt

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SN SOTS PRESS 2 sec pause OH position
2x6@keppi pal 1-2min

--

SNATCH On The Plates
3x6@keppi/tanko pal 2min

--

SN PULL till power position + SN
6x3[1+1]@40% pal 2min

--

BOX JUMP 4x6 pal 2min

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Omaehtoiset verryttelyt / venyttelyt

A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
Row, 1000 m
50 Thrusters, 20/15kg
30 Pull-ups

Goal
Set a new benchmark or shoot for sub 10 min.

C,
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bars- must be unbroken

If you drop from the bar it's an additional 50 single under "penalty". Pick up the set where you left off if you do drop off the bar.

Goal: Just get it done

The seven

4x5 Deadlift

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

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TAI

KEVYT TEKNIIKKATREENI
Vapaa valinnaiset lämmöt

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MUSCLE SQUAT SN + OHS
2x1[4+2]@30%, 4x1[3+2]@40% te-% pal 2min

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PUSH PRESS + POWER JERK
2x1[2+3]@40%, 2x1[2+2]@50%, 3x1[2+1]@60% ty-% pal 2min

--

SNATCH PRESS with rubber band
4x12@kevyt - kuminauhan päihin lintit
pal 2min

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Omaehtoiset verryttelyt / venyttelyt

A,
15 mins to find any ONE of the follwoing movements for a heavy single:
-Heavy Axle Bar OR Log Clean and Jerk
-Heavy Axle Bar Deadlift
-Heavy Stone or Sandbag to Block (chest height)

B,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 GHD Hip ext., pick load - light weight

C,
Teams of 3 - 5 rounds for time of:
10 Dumbbell Ground-to-Overheads, 22,5/15kg
10 Over Unders, 60/50cm
Run, 200 m

Complete in teams of 3. One person starts on each exercise and you can only rotate once each person completes their work. Continue to 5 full rounds.

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(28)
WRK 12:00 REST 4:00 WRK 12:00
8 seated dumbbell strict press (2 sec hold/2 sec down)
16 body builders
8 dumbbell hang clean
16 cal row or 200m run
8 body saw(see video demo for body aw(

Finisher
50 round the world
1:00 samson stretch

Weighted “Angie” for time
50 Weighted pullups
50 Pushups plate on back
50 Weighted AMSU
50 DB squats
(divide reps & sets as you like)