*deload week

Overhead Squat 3x10

*slowly down, fast up.
*light weight max 60% of 1rm.

E2.30M x 4

6 deadlift V.3

E3M x 4

8 back squat V.2-3

12 rounds for time with partner:

10/8cal row
16 alt. box jump
20 alt. synchro db snatch 22,5/15kg

TC: 35min

• Soutu YGIG eli vain yksi soutaa kierroksella, toiselle tulee lepoa sillä kierroksella -> vuorotelkaa soutajaa.
• Boksihypyt ykkösinä YGIG vuorotellen joka kierroksella -> yksi boksi per pari.
• db snatch aina synkrona eli molemmilla omat käsipainot.

4 x E3MOM:
12 box over jump
9 t2b
6 devils press 45/25lbs

advanced:
15 box jump over
12 t2b
9 devils press 45/35lbs

8min for quality:

8+8 birddog plank banded row
8+8 side plank with hip lift
8-10 V-up

1-3 front squat

• - start easy enough to increase weight each round*

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

2 Rounds with empty barbell/light weight:
3 OHS + 3 Snatch balance
3 Snatch pull (slow) + 3 Hang muscle snatch
3 Hang power snatch + 3 High hang squat snatch

E1.30min x 6
1 Snatch pull
2 Hang squat snatch
1 OHS
@70-80% of 1RM snatch

5 kierrosta aikaa vastaan

• 12 push press (N 42,5kg / M 60kg)
• 20 boksihyppy (N 50cm / M 60cm)