deficit deadlift
- find a heavy set of ten

3 x 8 @ 90% of the previous heavy set
- touch and go
- rest as needed

Bench Press

5-3-1
5-3-1
3-2-1

Go Heavy / Max.

SO 2:30

row 2000/1600m
every 90sec do 6 devils press or 6-8 burpee (pick weight)
(start with devils presses)

Tc 15min

In 25 minutes:

Clean& Jerk singles

Work up to a max single, after every miss take 30% off the bar and start a new wave.

GHD / Weighted sit-up 3 x 25

Halting maastaveto 5,5,5

Nousevat painot, 2 min tauot

In 20 minutes work up to a heavy double. Take 10% off the bar and do as many doubles as possible for rest of the time.

In 15 minutes:

• find heaviest set of snatch grip push press + ohs (2+1),

Five rounds of 30 seconds of work and 30 seconds of rest

• max reps wall balls
• rest
• max reps k2e
• rest
• max reps box jump 60/50cm
• rest
• abmat sit ups
• rest

Metcon (time)

2000m row for time.

Timecap: 10 minutes

Accessory:

3 Rounds for quality & min rest
15 JM Press
20 Banded pull apart

Then

100 Banded tricep pushdown, light band
10 Ring-rows every time you take a rest