Deadlift 8x4 @ 80%

Seated Dumbbell Shoulder Press

2 x 8
2 x 6
2 x 4

Go every 2:30

10 Rounds Not for Time

The point of the workout is to do all sets as strict and unbroken as possible

• 5 Strict pullups
• 5 Strict HSPU

In 15min:
Build to a days heavy Snatch

Rx´d

30-20-10
echo calories
bar facing burpee

Scaled

20-15-10
echo calories
bar facing burpee

Go fast, almost all out!!!

E4MOM x 4-5 rounds

A)
5 power snatch@60/40kg
10 ttb
remaining time easy bike

B)
5 OHS @60/40kg
10 ttb
remaining time easy bike

Scaled = less weight / lower rep scheme / target unbroken sets

Warm Up
2 rounds
1.5 min light run
1.5 min like ski
10 Romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
5-7 pause front squat, fast up
20 weihted deadbugs

Strenght
Power Clean + Push Jerk 5x2+2 reps @65-75% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-12-8@40-45-55% and 4x5 reps@65%
rest 1.5-2.5 min bwn sets

Metcon
Emom 28-36
1) 45s moderate run
2) 10-15 wall ball shots
3) 45s moderate ski
4) 1-2 rope climbs

Accessory Work
3-4x8+8 single arm db press
2-3x6-10 GHR or Banded GHR
2-3x 12-20 v-ups + 20-30 russian twits + :15-20 boat hold only bodyweight
rest as needed

Rest & Recover

EMOM 10:
5 Shoulder Presses @50-60%

Maastaveto 5x8x60-70%
-joka sarjan jälkeen: yhden käden kulmasoutu x 15 / käsi

Penkki käsipainoilla 5x8-15
-joka sarjan jälkeen: band-pull-aparts x 30

Bulgarian Split Squat 5x8-12 / jalka
-joka sarjan jälkeen: situps x 20