Deadlift 5-4-3-2-1

5 x 6+6 rep

first look on technique. if tech and form looks good, add weight

5 x 10 rep AHAFA

3 kierrosta

Juoksu korttelin ympäri

3 kierrosta
10/10 Kahvakuula rinnalleveto
15 Kahvakuula heilautus
20 Kyykky

Strict Press 4 x 5 reps

STRENGTH (sport specific)

3-4 rounds, rest 60-90sec between movements

1) 1-2 Rope Climb (legless)
2) 8+8 Landmine Single Leg Deadlift or KB Single Leg Deadlift
3) 20m + 20m Single Arm DB Overhead Walk
4) 10-25 GHD Sit-Up

3 x 8

3 sets:
100 Mountain climbers (1=1)
Rest 2min btw sets.

Optional Accessory

CONDITIONING

EMOM x 9 (3 rounds)

1) 5-10 C2B + 5-10 HSPU
2) 3-7 Sandbag/D-ball Ground to Shoulder video
3) 20-30m Sandbag/D-Ball Carry

RPE 3 to 4

Target: all sets within 45sec

Tailoring Options

1st minute: decrease the rep scheme
C2B→ Pull-Up→ Jumping Pull-Up
D-Ball/Sandbag→ Heavy Hang Power Clean

10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Workout(20)
400m run
40 db front squat 35/20-challenge-50/35
35 hand release push ups-challenge-hspu
30 db hang clean and jerk 35/20-challenge-50/35
25 cal row
30 db hang clean and jerk 35/20-challenge-50/35
35 hand release push ups-challenge-hspu
40 db front squat 35/20-challenge-50/35
400m run

Opt(15)
1600m walk/run
back squat 4x1
front sq 3x2
5x5 hip ext

Finisher
50 rtw
1:00 min samson