Deadlift 5x6
(sumo or conventional)

ssw/

Neutral grip DB Bench 5x8

ssw/

Band Pull throughs 5x10/
(meant for flute activation not exhaustion)

3 minute set
18 minutes

Hang clean + clean 5-7x 2+1

Weight 60-70%

This is for technique. The less you have weight, the more sets you can do.

4 sets: go every 3:00

15/12 Cal Row
10 Deadlifts @100/70kg
- Goal: Push hard today. Scale for 1:45+ of rest each interval.
- Rx+: 125/85kg

Extra:
Banded hip trust 3x20
Rest 60s

EMOM 6
3 Power Cleans
3 Front Squats
3 Push Jerks

• Use a challenging weight, about 60/40kg
• Add if it´s possible to go unbroken

-Rest 2min-

EMOM 6
8 Thrusters 42,5/30kg + Max Bar Facing Burpees

-Rest 2min-

C. 6min Max Calories with a Partner

8x
New Interval every 5th minute

Alt. A and B (4 of each)

A) 30/25 Cal. Row
12 Deadlifts 100/70kg
8 Box Jumps

B) 25/20 Cal. Assault Bike/BikeErg
15 Wall Balls
10 Burpees

DELOAD WEEK

A) Broad jump
3 attempts for max distance (3x1 jump)

B) 15-12-9 for time
Front squat 75/50
Toes to bar

1x10, 1x8, 1x6, 4x4

With a running clock:
4 x 5:00; rest 2:00 between each section

A)
500/400 Meter Row
Handstand Hold On Wall (accumulate as much time as possible safely)

B)
3:00 Sled Push with Light Sled
Remaining time Max Double Unders

C)
500/400 Meter Row
Remaining time Max KB Front Rack Carry

D)
2 x Stairs
Remaining time Max Double Unders

• Rx+: Handstand Walk or Freestanding Hold for Wall Hold
• Complete the 4 sections in any order.

Vaihteluviikko: 20min laadukkaasti

5+5 Yhden käden pystypunnerrus istuen
8-10 Ranskalainen punnerrus tangolla
8-10 Kulmasoutu tangolla
8-10 Rengaspunnerrus
8-10 Vipunosto sivuille

For Time
21-15-9:
Overhead Squats 40/30kg
Pull-ups

Directly Into...

45 Lateral Barbell Burpees