Every 30s x 18
1 Power Clean 75-80%

Team linda (teams of 4)

10-9-8-7-6-5-4-3-2-1
Deadlift (1,5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0,75x bodyweight)

Cap 40min

HS skills for 15 min:

10 leg alternating HS raises
5 HS raises to wall + 15s HS hold
10 side to side HS leanovers on the wall
10 HS shoulder taps on the wall.

38 Minutes, for Load.

6 BenchPress, AHAP
12 Floor TTB
10 Dumbbell Squat, AHAP
10 Russian Kettlebell Swing
5 Strict C2B

Rest btw. movements as needed.

Deficit deadlift
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

Jerk wave

E90s x 12
3-2-1
3-2-1
3-2-1
3-2-1

12min AMRAP
Burpee box jumps
Hang power clean 60/42,5kg

Add 1rep for each exercise on every round for as long as possible.

5x5 strict ring pull up
Scale to pull up bar

E5MOM x 5

400m run
12 ohs @42,5/30kg
6 burbee over bar

3 kierrosta aikaa vastaan:

• 10 maastaveto (N 70kg / M 110kg)
• 20 askelkyykkykävely lisäpaino pään yläpuolella (N 15kg / M 20kg)
• 30 tuplanaruhyppy