Build up to a deadlift 1rm in 15 minutes

9x 2min ON 2min OFF

A)
9/7 Cal
12 KK/KP-mavea

B)
12 Viivajuoksua
4 Burpeeta

C)
12 Seinäpalloa
4 T2B

AMRAP 15

25 Wallballs 20/14p
15 Box Jumps 24/20"
5 Deadlift 100/70kg
25 Kettlebell Swing 24/16kg
15 Strict HSPU
5 Deadlift 100/70kg

10min EMOM (20s on / 40s off)
1. Row for cal
2. Thruster 35/25

Rest 5min

10min EMOM (20s on / 40s off)
1. Echo bike / bike erg for cal
2. Hang power snatch 35/25

EVERY 1:30 x 7 SETS
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean
Start Light and Build to Moderate-Heavy.
Option for squat or power on the final clean

5 x 2:00 Work, 1:00 Rest
25/20 Cal Row/Bike/Ski
Max Alt. Front Rack Lunges (50/35kg) in Time Remaining...
RPE: 8

OPTIONAL COOLDOWN
2-3 sets for quality
20 banded pull through
10/10 pallof press
30"/30" pidgeon stretch

Deadlift
5x5
Use the same Light Weight for All Sets. This is a Deload Week.
Week 5 of 6

• if you missed 2 or more sessions of the program then go for RPE 9, otherwise RPE 6 !

DELOAD WEEK

A) 4x2 tall split jerk
*Technical weight

B) 6x3 split jerk @50-70% 1RM

C) Accessory
3 rounds for quality
15-20 banded face-pull
30-40s/side banded clam shell hold

1km Ski-Erg

RX
FOR TIME
250/200m Row/Ski
40 Russian KB Swings (32/24kg)
30 Walking Lunges
20 up-down to target
500/400m Row/Ski
30 Russian KB Swings
30 Walking Lunges
20 up-down to target
750/600m Row/Ski
20 Russian KB Swings
30 Walking Lunges
20 up-down to target

Bike Erg option double the required metres.
RPE 7,
Timecap: 20 mins

FINISHER
3 SETS
12/12 Single Arm Banded Dante Rows
10/10 SA KB Upright Rows
8/8 KB Around the Worlds
-Rest As Needed b/t Sets-