Sumo Deadlift
5-5-5-5-5
Moderate weight. Good form.

AMRAP in 20 minutes
9 Squat Cleans @40/30kg
9 Kettlebell Swings @24/16kg
9 Toes-to-Bar
9 Push Presses @40/30kg
9 Burpees

*Agilitytikkaat
*Reaktiolähdöt

LUNEDI

A.
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 rnd
25 DB Deadlift 22,5-20/15-10kg
25 DB Hang Clean
25 DB Push Press
Row 500m
5' rest

B.
Ogni 2' per 10' (5 set):
3 Squat Clean + 1 Jerk

Set 1-3 = 1 rep @ 70% of 1RM Clean & Jerk
Set 4-5 = 1 rep @ 75% di 1RM Clean & Jerk

C.
Ogni 2', per 12' (6 set):
Front Squat

Set 1-2 = 3 rep @ 75%
Set 3-4 = 3 rep @ 80%
Set 5-6 = 2 rep @ 85%

D.
Ogni minuto per 21' (7 set)
1': 8-10 Burpee Deadlift (

)
2': 15/10 Calorie Assault Bike
3': 45" DU/SU

E.
HEAVY CINDY

10 RND For Time
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerk (60-50KG/40-35KG)
5 Pull-Ups
10 Push-Ups
15 Air Squats
OGNI RND DI C&J ESEGUIRE 1 RND DI CINDY

Cool down:
2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

EMOM 10

Even : Max reps, bar mu
Odd : rest

1a) Sumo Deadlift w/(2-0-X-0) tempo - 3 x 5

*Build up to a heavy set of 5. These are not touch and go reps. You will take 2 seconds to lower the bar down each rep, just like the previous cycle of Deadlifts, but will start from a dead stop on the ground each repetition.

1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

. . . REST 2-3 MINUTES B/T SETS. . .

*The Sumo Deadlift is simply a wide-stance Deadlift. This will probably feel awkward to a lot of people, but the benefit from performing these for a 4-week cycle is gaining more external (outward) rotation in our hips and creating stability there due to the wider stance. You will recruit muscle fibers that are not used to firing which will, in turn, result in healthier, stronger hips and a better conventional stance Deadlift down the road. Don't worry if you don't pull as much weight from the Sumo position. Just have fun doing a different Deadlift variation for a few weeks.

For Time:

1100 Meter Cardio (Row 600m run to Carworx)
11 Burpee Box Jumps (30/24)
11 Wall Climbs
11 Burpee Chest To Bar
110m Farmer Carry - heavy as - Roadie to back road n back
11 Strict HSPU + Kip HSPU
11 KB Goblet squat + Russian Swing + American swing 32/24
11 T2B+ Pull Up
11 Tyre Flips - heavy
11 Slam Ball toss Heavy 60/40
1100m cardio (600m Row+500m Run to Carworx sign)

The WOD itself is completely symbolic of the passing of Jonah Lomu the great All Black Winger who wore the number 11 Jersey

6 min AMRAP
Devil`s press box over (22,5 kg/ 15 kg)

AMRAP 15:
1 Round of "Strict Cindy"
1 Barbell Clean and Jerk 70/50
1 Round of "Strict Cindy"
2 Barbell Clean and Jerks 70/50
1 Round of "Strict Cindy"
3 Barbell Clean and Jerks 70/50
...
Add (1) Barbell Clean and Jerks Per Round