Deficit clean deadlift
3x every 2 min
3 reps

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-The Pre WOD goal is to activate the posterior chain, lock in a strong pulling line, and prime the nervous system for explosive lifts.
-Use 20kg plate to create the deficit

Find 5 RTM in 15min

4 rounds for quality
45s plank hold
15 Hollow Rocks
20 Plate twists

4 Rounds every 1:30
12 Alt DB Z press
10 alt pull/chin-up
AHAFA

Front squat

4 - 4 - 4 - 4, 85% max, rest 3 min.

Strength (load)

Tempo back squat
4-4-4-4 AHAP @ 2:5:X

Accessory:

For quality:
18-15-12 reps of

Weighted lunges
High box jumps
GHD sit-ups

Choose a challenging weight and try to go unbroken.

"Manion"

Seven rounds for time:

Run 400m
29 Back Squat 135 lbs / 95 lbs

In 20 min
A) Find heavy 10 rep touch and go deadlift
B) 2 x 6-8 with the same weight

5 x (1 x Clean + 4 x Push press) @ 110% (SP)

SO 2:00

Omatoimi:

Lähteekö tanko kaulalalta? Keskity ensiksi siihen.
Ponnistuksen suunta, lantiolukko.

Hyvät ykköset
Opettele tangon tiputus kaulalle
Näiden jälkeen vasta samaan vauhtiin nostot.
Ensiksi tekniikka, sen jälkeen kuorma.

3 kierrosta aikaa vastaan:

10 slamball burpees
15 squat jumps
10 pull-ups

All out.