5 x 4 front squat

• leave one rep in the tank
• rest as needed btw sets

4-5 Rounds:

• 15 m Overhead Weighted lunge steps with plate dumbbell or kettlebells (light weight)
• 15 Weighted sit-up

Sled push 5x50m. Moderate weight, go fast.

5 Deadlifts On-The-Minute for 7 minutes
Perform as many Hollow rocks as possible during the rest periods.
Use 2/3 of 1RM DL

Five rounds of:
5 Snatch deadlifts
5 Hang power snatches
5 Overhead squats
5 Good mornings
8 Back squats

The goal is to do the whole round unbroken i.e without dropping the bar.
Rest 2 min between rounds.
Start with a light weight and increase the weight every round.

5 - 5 - 5 - 5 - 5

3 rep reserve every set

5 kierrosta aikaa vastaan:

100 DU/150 SU
20 DL 70/50
10 box step overs, 16/12 kg kettlebell

Every 2 min for 12 minutes (6 sets)
Power snatch + Hang snatch + snatch @50-70% of 1rm.

4-6 rounds
40 m fast sled push

• rest as needed between efforts

Hang power clean, four sets of heavy five