5 sets of
3 Deadlift @75-80%
Max set of Strict Handstand Pushups

Deadlift 6x10
Build up to a good quality 10. Keep perfect form!

"“Randy”

Metcon (time)

75 Snatches for time.
M: 35kg N: 25kg

Timecap: 5 minutes"

Optional Accessory

CONDITIONING

Rowing Intervals (or C2 bike intervals)

20 rounds (20min)

30sec with 5k pace
30sec with +10sec to 5k pace (slower)

If you don’t know your 5k pace, just go with moderately high intensity. Keep a steady pace through the whole workout. This is not all out effort!

RPE 3 to 4

AMRAP 6
8 Toes-to-bar
8 DB Snatches 22,5/15kg
8 Box Jump Overs

rest 3min

AMRAP 6
8 Power Snatches 50/35kg
8 Overhead Squats
8 Bar Facing Burpees

OHS w pause, 2 sec pause on bottom.

1x5
1x4
1x3
3x2

SO 2:00

Pause Squat Snatch. 2 sek pause on knee and mid tight.

7x1@65-80%

Send Off 1:30

Emom 30

1) 10-20 Seinäpalloa
2) Konella kaloreita (max 45s)
3) 8-12 Yhden käden Devil's press
4) 45s Viivajuoksua
5) Lepo

DELOAD WEEK

On the minute for 9min
1. 3 strict chest to bar chin-up + 8-12 push-up
2. 15-20 sit-up
3. Rest

Hang Power Clean
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2