DEADLIFT 150kg (2 2 2)

Back squat 10 reps at 60%, 10 reps at 70%, 3X6 at 85%
Clean + power jerk (complex) 5 reps at 60%, 5 reps at 70%, 3X3+1 at 85%
Clean pull from below the knee 4X5 at 90%
Bench press 10 reps at 70%, 3X6 at 85%

A. Pistol squats (modify height if necessary) 3x5 per leg
B. Single-leg reverse hyper 3x15 per leg
C. Ab wheel rollouts 3x10

12 min AMRAP

12 kahvakuulapystypunnerrusta (2 x 24/2 x 16kg)
12 kulmasoutua / käsi kahvakuulalla
12 hollowkeinuntaa
12 teriskeinuntaa

4 x climb

3 rounds:
2 pull up
2 eccentric
2 static

Pull Ups
5x5

Clean & Jerk, 6 x 1

Build to a Moderate Set of 3

Strength / Skill:
1x20 Back Squats
Note: Increase 5% from last week's weight if you successfully completed the 20 reps.

WOD - 5 Rounds For Time:
-10 Cleans (#135/95)
-10 Burpees

Post-WOD:
- L-Sit Work

Etukyykkytekniikka

-Suorinkäsin etukyykky 3 x 5

Sumomavetekniikka

BB sumo deadlift