5x5 Clean Grip Deadlift, AHAFA

Deadlift
Heavy 5 R, 3 R or 1 R (based on the daily program)

Go as heavy as form allows. NO rounding of the back!

---

Post as 3 x 5, 3 x 3, or 3 x 1.

---

A training max is based on that day's feelings, it doesn't need to be a new record.

Back Squat 4 x 10

• leave two reps in the tank
• rest 3 minutes between sets

For 20 minutes: Hi-hang snatch doubles

• focus on relaxed arms and rythm

50min

1min : 1min

0-10min) Row - Cossacks
10-20) Shuttle run - OHS w/stick
20-30) SU - Lying pass overs w/stick
30-40) Bear walk - Dragon w/elbow
40-50) Farmers Carry - Dead hang alternating grip

HR @ 60-70%

14 min AMRAP:

• 5 chest-to-bar pull-ups
• 10 hand-release push-ups
• 15 hand-to-hand swings (24/16 kg)

On the minute for 14 minutes

• odd: 3 t´n´g snatches @ heavy3-10%
• even: 4-6 high box jumps @ 75/60cm
• you can add weight after the third round of snatches

For time:

21-15-9
Thrusters
Pull-ups

rest 1 minute

9-15-21
Pull-ups
Thrusters

---

RX: 30/42,5 kg
Scaled: 20/30 kg, hyppyleuat

Split reps however. Feel free to use two barbells.

Time Cap 15

Strength (load)

Deadlift 3 sets of 5, AHAP

Metcon (time)

”Christine”
3 Rounds for time of:

500m row
12 Deadlifts @ BW
21 Box jumps 24”/20”

Timecap: 13 minutes

Accessory:

1-legged deadlifts, 4 x 10/10 - Heavy
Reverse hyper, 3-4 x 10 - Heavy
Box jumps 3-4 x 4-6 - High box

Rest 2 min between sets