A1)
Deadlift 5, 4, 3, 3
2 sec Isometric stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5, 5, 4, 4
Tempo 2-2-X-1

Rest 1:30

The Chief
5 rounds 3 min on / 1 min off
3 power cleans @42,5/60kg
6 push ups
9 air squats
target 4-5 rounds on 3 min interval. Power Clean weight should be
done touch n go and be light/moderate weight.
Score is total rounds + reps. Put the full rounds on that "block area"
Example :
5+5
5+2
4+15
4+18
5
= 23 rounds + 40 reps.

Build to 1 rm in 20 minutes

15 min of Sumo deadlift high pull technique

YLEINEN SARJA

LAJI 2

Aikaa vastaan
6 x 4min aikaikkunassa vuorotellen A/B osat:
A:
30/22 cal soutu
6/5 Muscle up

B:
30/22 cal soutu
12m käsilläkävely

LAJI 3
4min aikana maksimipaino tankokompleksiin:
– Rinnalleveto
– Etukyykky
– Rinnalleveto riipusta

—————

SKAALATTU SARJA

LAJI 2
Aikaa vastaan
6 x 4min aikaikkunassa vuorotellen A/B osat:

A:
30/22 cal soutu
12 leuanveto

B:
30/22 cal soutu
20 olkapääkosketus

LAJI 3
4min aikana maksimipaino tankokompleksiin:
– Rinnalleveto
– Etukyykky
– Rinnalleveto riipusta

• Back Squat 5 x 10

Rest 2 min between sets

1) Snatch Deadlift (Position cycling)
2) High Pull
3) Muscle Snatch
4) Power Snatch
5) Squat Snatch

W/ barbell or light weight

Warm up good! Then:
5 reps @ 70-80%,
3 reps @ 80-90% and
1 reps+ as many reps as possible @ 90-100% of 1RM!

Event 2 Begins
5 min AMRAP
Wall Ball 9/6kg: 4-8-12-16…
T2B (Scaled Leg raises): 2-4-6-8…

Event 3
4 min AHAP
Barbell complex:
1 x Squat Clean
1 x Hang Squat Clean
1 x STOH

Event 2 Continues...
5 min AMRAP
Wall Ball : …16-20-24-28…
T2B (Scaled Leg raises): …8-10-12-14…

https://vimeo.com/245720849

Score is total reps in Event 2 and biggest weight (kg) in Event 3!

This will be awful. Do [the infamous couch stretch](

) for five minutes per side.