5 x 5 deadlift

• 1sec pause below knee
• leave two reps in the tank
• rest 3-4 min btw sets

Advanced:
deadlift on a riser
- stand on a 10 or 15kg plate

3 x 3min on/2min off

1) 15 squat clean 60/40kg + max reps bar over burpees

2) 20 hang power clean + max reps bar over burpee

3) 25 shoulder to overhead + max reps bar over burpee

hang snatch
- find a set of heavy three in 20min

4 rounds of:
8+8 behind the neck walking lunge (leave two reps in the tank)
- rest 1 min
10+10 russian twist
- rest 2 min

6-8 x power clean + jerk (2+2)
- work up to a few heavyish sets

10 rounds for time
3 thruster 60/40kg
3 bar over burpee

Tc 9min

6-8 x 2 high hang snatch

EMOM7
- clean triples

• rest 3min

EMOM5
- clean doubles

• rest 3min

In 3min
- find a heavy clean single

Deadlift

2 x 5 x 70%
2 x 3 x 75% - 80%
2 x 2 x 85% - 90%
2 x 1 x 90% - 95%

No TnG.

Send Off 3:00

Omatoimi:

10-15 minuuttia peruslämpöjä Ergoilla. Loppuun 1:30 minuutin kova veto, joka valmistaa Metcon harjoitukseen. Keskivartalon aktiointi esim. Plank & Arc Hold.

Työsarjat prosenteilla tai fiiliksellä. Viimeisiin pitää jäädä varoja vetää enemmän.

Back squat

8-6-6-4