21-15-9
Deadlift 80kg/60kg
push ups
DU

Press 1 RM

rest 90-120s btw sets
Assault Bike 12/9cal
6 x Power Snach 42/30kg

3 rounds
1:00 Machine
50 single unders
10/10 Single Arm Ring Rows
10 Hip Bridges
:30 Handstand Hold

Prepare for workout

alternate Deadlifts and strict hspu
1. 10 deadlift 100/70kg
2. 8 strict hspu

Deadlift should be 50% of Max! Light

Super set A and B then rest 90 secs
5 Rounds
A. 8 Shoulder Press
B. 10 bent over barbell row

Go consistent with the weight.

Sumo Deadlift: 5 x 5, every 90s.
– 3 sets to warm-up to a moderate load or 5% heavier than last week
– Reset on each rep

Every 5:00 x 5 Sets:

”BB Complex” of:
6 Romanian Deadlifts (50/35 kg)
6 Hang Power Cleans
6 Front Squats
6 Front Reverse Lunges each side
400 Meter Run

*Score = slowest split

5x
1 Snatch high pull (pause @hip) +
1 Snatch high pull +
1 Power snatch to Ohs
(2s pause at catch)

5 Rounds for quality
10 strict press 40/30 kg
10/10 db Row ahap
10 strict t2b
1 min rest