Deadlift 10x3 @80%

E2:30 x16
1) 6+6 bulgarian split squat
2) 8 Shoulder press
3) 8+8 Gorilla row
4) 8-16 Barbell roll out
- Liikkeiden jälkeen loppuaika laitetta/hyppynarua.

RPE 7

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch romanian deadlift + 5 hip high pulls + 5 overhead squats
2nd round) 5 snatch pull + 5 hip muscle snatch + 5 press under to ohs

3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pulls + 2 high hang power snatch +2 ohs 35-55%
5x1+1+1 power snatch + hang power snatch + hang squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 8+8+6+6 reps@65-70-80-85% of 1rm
rest as needed bwn sets

Partner 2 x AMRAP 15

A)
6 wall walk
12 Db box step over
16/12cal echo

B)
12 deadlift
12 ttb
16/12cal row

rest 5min between amraps

Deadlift
5-5-5-3-3

Every 2:30" for 5 sets

3 Pause Front Squats,
- 3" pause at bottom

@70-75% of 1RM

Warm Up
2 sets

2 min cardio
5-10 kb bottom up press R/L
5-10 single arm db/kb row R/L
10+10 side plank hip touches with pause

Strenght
3 sets
5 Tempo Close Grip Bench Press @1-3 RIR (2-3 sec lowering down, pause 1-2s, up)
rest 1 min
10+10 Single arm Elevated Plank Dumbbell Row @2-3 RIR (1-2 sec lowering down, up, 1s hold)
2-3 min rest

Metcon
With Treshold pace through this:
3 rounds
15/12 calories rowing/ski erg or 12/10 calories air bike
5-7 tempo ring dips / dips / ring push ups
rest 2 min
3 rounds
:45 double/single unders
7-9 double db power cleans from ground
rest 2 min
3 rounds
15/12 calories rowing/ski erg or 12/10 calories air bike
8-12 hardened ring rows
time cap for full set is 20 minutes

A) Bar muscle up tehcnique practice

B) 12 min AMRAP
1 bar muscle up
5 medicine ball squat cleans 20/14lb
2 bar muscle ups
10 medicine ball squat cleans
...
Add +1 bmu and +5 medball cleans every round

2-3 rounds:
10-20 GHD Sit ups
1 min Hoover hold

5RM Shoulder Press