Deadlift 5 set of 2 reps

30 rounds for time

5 Wall ball 20/14 lb
3 Handstand push up
1 Power clean 100/70kg

Scaled

5 Wall ball
3 Pike push up/push up
1 Power clean (75% of 1rm clean)

TC 35 min

Find daily 2 rep Technical Max with 3 sec PAUSE

POOR technique includes:
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Arms bending
-Loosing full foot contact with the floor
-FAILING!

3-4sets:

5 snatch balance / or 5 snatch grip deadlift

For Time in Pairs ( Ygig)

100 Cal Row
100 Deadlift
80 Cal Row
80 Hang Power Clean
60 Cal Row
60 STOH
40 Cal Row
40 Front squats
20 Cal Row
20 Clusters

RX Barbell at 50/70kg

Time Cap 35Mins

Find your 1 rep max!

Progressions:

• Tuck front lever
• Flat tuck
• Straddle
• Half lay
• Full

Use 5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

And after that 5x30s:

• 3 x 5 s
• 5 x 5 s
• 3 x 10 s
• 4 x 10 s
• 4 x 15 s
• 5 x 15 s
• 4 x 25 s
• 4 x 30 s
• 5 x 30 s

mobility

Bench Press 3 x 5 (samoilla painoilla)

tauot 2 min.

In 25 minutes:

Clean and Jerk doubles (2x(1+1)