Deadlift 4x6, AHAFA

Rest as needed, scale if needed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 sl deadlift
8 frog jumps
6 inchworm
4 hip ext

Metcon/*Rx(20)
amrap 2
3 clean and jerk 95/65-*135/85
6 step ups/*box jumps 24/20
rest two minute after each round
rpt 5

work up to heavy clean and jerk(12)

Finisher
walking knee grab down and back
30 hip rotations per side
30 t-raise
60 in and outs

20 back squats 100kg/70kg

20 box over burpees

20 back squats 80kg/50kg

20 burpee pull ups

20 back squats 50kg/30kg

20 burpees

15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU

EMOM 10

Push Press x 1 rep

Build over the course of the 10 sets to today’s heavy single.. eli löydä Päivän Hevi Sinkku.

AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

Wall Balls start on the 0:00

3 Options:

• Sledpull Powerwalk: 4 x 50 m @ heavy. Rest 60s.
• Barbell RDL: 4 x 6-8. Rest 90s. Work up to a challenging load.
• Banded Ab Pulldown and Banded Pull-Through: Accumulate 75-100 reps of each.

Pick one and go for it!

3 Squat clean + 1 split jerk

Your result is Your last weights

400m run
10 deadlifts 60kg/45kg
10 cleans 60kg/45kg
100 DUs
10 frontsquats 60kg/45kg
10 push presses 60kg/45kg
400m row

100m row
50 DUS
200m row
40 DUs
300m row
30 DUs
400m row
20 DUs
500m row
10 DUs