1@rise to the day's maximum

Maastaveto 10x65%

Yhden käden kulmasoutu 3x20 / käsi

Takareidet kumpparilla 3x20 / jalka

Hauiskääntö käsipainoilla 3x20 (10 / käsi)
-vuorotahtiin

Rannekääntö tangolla 3x20

How did it go?

1 Clean Deadlift + 1 Floating Power Clean + 1 Pause Squat Clean
Set 1: @60% 1RM Clean
Set 2: @65%
Set 3: @70%
Set 4: @75%
Sets 5-6: @80%
- Pause for 2sec in bottom of the Clean
- Rest 2-3min btw sets
So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it. Reset btw the cleans.

Lumberjack 20
20 deadlifts (125/85 kg)
400 m run
20 KB USA swings (32/24 kg)
400 m run
20 overhead squats (50/35 kg)
400 m run
20 burpees
400 m run
20 pull-ups (Chest to Bar)
400 m run
20 box jumps (60/50 cm)
400 m run
20 DB squat cleans ( 2 x 20/15 kg each)
400 m run

Timecap: 30 mins

Jefferson curl 3x15

Kyykky 10x65%

Bulgarian split squat 3x20 / jalka
-jalka mahdollisimman pitkälle eteen + mahdollisimman pitkä liikerata

Etuheilautus 3x15

SitUps 3x15

EMOM x 8 MINUTES
MIN 1 - 5 TNG Library Deadlifts
MIN 2 - 100m Run
*Start light and build to or beyond the workout weight. No bar slamming for TNG.

Warm Up
3 rounds
1 min cardio
10 glute bridges
20 band pull aparts
10+10 suitcase / 10 goblet squat / 10 kb tater
:20 wall walk hold (viistossa)

Strenght
Back Squats 4x5reps @70-80%
rest 2-2.5 min bwn sets
Strict Press 4x5reps @70-80%
rest 2-2.5 min bwn sets
On both movements (1-3 RIR)

Accessory Work
3 sets
10/10 bulgarian split squat
10/10 single arm db floor press
20-30 alt leg v-ups
rest 2min

PERFORMANCE
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift @100/70kg
100m Run
24 Wall Balls @ 20/14
100m Run
Rest Remaining Time

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FITNESS
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift @ light/moderate
100m Run
24 Wall Balls
100m Run
Rest Remaining Time

• RPE 9
• Video: https://vimeo.com/835915098?share=copy