Single leg deadlifts with barbell
2x15 reps /side
-fast up slower down tempo
- moderate weight increase the weight in every set.
-bent leg hollow body hold 45 sec after each leg.

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Deadlift 4x8 (any grip, any stance)
DB Chest Press on Bench 4x8
Ab Wheel 4x8 (with pause)

3:30-4
18

Amrap 8

8 thrusters 40/30kg
4 Wall Climbs

-Pick a weight which you can do unbroken thrusters atleast two rounds.
-Record total reps.

Allemenoharjoitus kantapäät ilmassa

Hang snatch 3x2, 70-75 %

2 aaltoa tempausta. voit merkata kilot tuloksiin.

midline:
3-4 rounds for quality:
30 kbs
30 kb side bend
30 hollow rocks

(Clean + 2 Front squats + Jerk). Heaviest complex of the day in 15 minutes.

recovery WOD:
15-30min
5min run
5min rope turns
5min row

Palautussykkeillä!

Tempaus (kevyt)

Single leg deadlift 3 x 8-10 (tempo 3010)
Hanging leg raise 3 x 8-10 (tempo 3010)