5 rounds for time:
12 Deadlift
9 Hang power clean
6 STOH

(Rx: 2x 24/16kg)

Time cap: 8min.

4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.

• Rx+: Perform 5 Rounds with 60s rest between rounds. Only do this option if you are capable of 15+ strict pull-ups

1a) Ring Dips or Bar Dips: 3 x 10. Rest 60s.
– partner assisted or self-assisted.

1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s.

7-15 T2B
45s. Front rack carry (kb's/sb)
Rest 1min...

EMOM for 18 minutes:
1: 5 OHS
2: 7 Burpee box jumps 24/20”
3: 12/9 Calories row

Choose a challenging weight for the OHS.

Accessory:

Spend 10-20 minutes stretching/flossing hips/shoulders

OHS 3 x 3

KB Snatch lämmittely

Clean + Hang clean
10 x 1+1 @ AHAFA
Go every 90s.
First clean starts from ground and second from hang.

Snatch

Rest 60-90sec between sets. Touch and go reps. Add loading to every set.

3 sets of 3-position Snatch (above the knee, below the knee, floor)

3 sets of 2-position snatch (below the knee, floor)

3 sets of snatch

RPE 4

1) Zercher Box Squat: 1RM. Rest 2:00

• Start by performing 3 sets of 3 adding weight each set then start your sets of 1 around 8 singles to build to the daily max.
• Use a box around parallel
• We performed a 2RM on 18th Dec
• Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Barbell Glute Bridge: 4 x 6-8, up to a heavy set.

• Squeeze glutes for a 1-2 count a top.
• Rest 90s between sets.