Complex:
Snatch deadlift
+ hang snatch
+ overhead squat

Front squat with pause
5x3

Banded deadlift 5x5 reps

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

5 Minutes of Parasympathetic Breathing

For time
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

On the Minute: 20 Double Unders

KILOS
22.5/15

3 rounds “Lynne”
for Max Reps
Bench Press (bodyweight)
Pull-Ups

Tuesday 28th August 2018

PRESS / SUMO DEADLIFT*

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Heavier than last week.

Performance
3 x 6

Heavier than last week. The last rep or two of each set should be a challenge.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 3

After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 1. No hook, no switch.

*Perform all sets of the Press, then move to the floor for the pulls.

Post loads to comments.
Exposure 3 of 8

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For Time:
21-15-9
Calories Rowed (or Bike 15-9-6)
Burpees

Post time and Rx to comments.

600m Run
50 Kettlebell Swings (24/16kg)
400m Run
30 Chest to bar
200m Run
30 Chest to bar
400m Run
50 Kettlebell Swings (24/16kg)
600 Meter Run

(Time cap: 25min.)

• Ohkeistus:
• Kuulan tulisi olla sellainen, että kykenisit suorittamaan sarjat 1-2 osassa.
• Vaihda CTB tarvittaessa kippi leuanvetoihin tai rengassoutuun tai hyppyleukoihin.
• Skaalaa tarvittaessa matkaa/toistoja alaspäin.

Sumo deadlift 3 RM, then sets with 90-80-70% (choose reps)

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull