Speed Deadlift
5x5 50% 1rm

Toiston pitää olla nopea ajttele vedossa, että nyt vedän tämän niin nopeasti ylös kun pystyn. Palautus kontrolloitu.
Mieluiten tupla overhand ote. Auttaa myös cleanissä.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed b/t Sets-

"Open 21.3 & 21.4"
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
- Time cap: 15 minutes

Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
- Time cap: 7 minutes

Deadlift 2 RM, then sets @ 90, 80, 70 % (choose reps)

2x4 Clean pull 100-110%
2x3 Power clean (tng) 75-80%
2x4 Squat clean (drop and go) 70-78%
2x (Clean pull+squat clean) 80-90%

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

Strength circuit
EMOM 15
1. 8-16 Push ups
2. 4-8 Pull ups / Ring rows
3. 8-16 Goblet squats

Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - 10 Alt. Glute Bridge Marches
MIN 2 - :45 Up Dog to Down Dog