Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-4 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

E3:20M × 4

3 Deadlift @ V.2 (82,5-85%) Ideana kehittää maastavedon maksimivoimaa. Valitse kuorma, jolla kaikki neljä sarjaa pysyvät teknisesti samanlaisina ja jokaisen sarjan jälkeen jää 2 toistoa varastoon. Prosentti on suuntaa antava – V.2 määrittää päivän kuorman. Dead stop jokaisessa toistossa.

AFTER CONDITIONING

3 Rounds @ 2 RIR
8-12/side GHD biceps curls
8-12 DB pull overs
10-15 Seated DB lateral raises

2 Rounds
4 Jefferson curls
8 Box step ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
+
Build to workout weight for deadlift
* Few short sets of box jump overs and handstand walk between weights
+
@ workout weight
6-4-2
Box jump overs
Deadlifts
+
9m Handstand walk

Block snatch (above the knee), Go every 2:00

2 x 3 @ 65-70%
3 x 2@ 70-75%
3 x 2 @ 75-80%

– Build up within the percentage range on each set if moving well
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Clean and jerk – Build to a heavy single (H1) for the day

– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).

Zone 1: Ski
1:00 @ 50-60% of race pace
1:00 @ 70-80%
1:00 @ 50-60%
1:00 @ 70-80%

Zone 2:
-Airbike 7-9 cal / Air squat x 20
-Box step up / Stationary Lunge (forward) x 8
-Plank knee drop / Pike x 10

Zone 3: Run
1:00 @ 50-60% of race pace
1:00 @ 70-80%
1:00 @ 50-60%
1:00 @ 70-80%

Zone 4:
- KB Reverse Lunge / BB reverse Lunge x 6
- Ball Slam x 8 / Kneeling Ball Slam x 4
- HR pushup / Pushup+Burpee x 6

Zone 5: Row
1:00 @ 50-60% of race pace
1:00 @ 70-80%
1:00 @ 50-60%
1:00 @ 70-80%

Zone 6:
-Farmers carry 60m / SB lunge 30m
-KB Swing / Double KB Swing x 10
-WB / SB thruster x 10

Zone 7:
-Sled Drag 12,5m YGIG (75% of normal sled pull weight)

-1 round
-5min work / 30s rest