3 x 10 Speed deadlift

Use a band under the feet + over the bar to give extra resistance

Go for speed

Max 50% of 1RM

1. 10 x Barbell Sit-Up
2. 12 x Russian Rotations with plate
3. 14 x T2B

4-5 rounds:

• 20m low sled push (go fast!)
• 20 sec rest
• 8+8 kb front rack walkin lunge
• 20 sec rest
• 8 thruster 50/35kg
• rest 2min

Deadlift 6-6-4-4

Every rep from dead stop

EMOM 12

1) 6-10 T2B
2) 10-20 Push-Up
3) 6-12 Pistol Roll Alt.

MAX 40s work

NOT ALL OUT / @70-80% HR

30s ON : 30s REST

50 Burpee
50 DU
50 T2B
50 MB Clean 9/6kg
50 Hand release push up
50 Ring Row
50 KBS 24/16kg
50 Russian twist 20/15kg

TC 40min!

Find your 2RM snatch (full)

AMRAP 3 x 2

10 DB Snatch 22,5/15kg
5 Burpee over DB

3min rest

Score total reps of both amrap´s!

5 x 5

AHAFA (As heavy as form allows)

15 minutes:

• tall clean singles (find a challenging weight)