3 Deadlift

Build to a heavy set of 3 deadlifts in no more than 6 sets.

In 20 min.

For time:

• 1000m row
• 50 dumbbell snatches
• 40 dumbbell lunges
• 30 hollow rocks

3 x 3min rounds with one kettlebell, rest 1min between rounds:

• 5+5 clean and jerk (pick weight)
• 10+10 front rack squat

Max rep push-ups

Run 5K

5 - 3 - 2 - 2

AHAFA

Every 1:30 x 10

3 Power Snatches

Max 70% of Sn. 1RM

Shoulder Press, 3 waves ( 3 rounds )

5@75%
3@80%
2@85%

Go every 2:30

"The Filthy Fifty"
For time:
50 Box jumps 24/20"
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 20/14p
50 Burpees
50 Double unders

For time, 2 settiä:

5 squat cleans - 3 squat cleans - 1 squat clean,

Lepää 3 min settien välissä.

60% - 70% - 75/80%. Vaihda painot itse.

Tavoitteena nopeat painojen vaihdot sekä nostojen aloitukset.