3 x 5 V.1-2

Seiso 10kg levypainojen päällä. TNG.

DL
4-2-4-2
Deadstop*
TM (1 rep reserve every set)

Sprint Ladders
4 Rounds
10 Box Jump
30 DU
10 Fat Bar Deadlift 100/70kg
2min rest / 2min TC/round
*Score slowest round

Clean & Jerk

Heavy 1+1 for the day

4 sets @ 70% of 3RM
3 position snatch
1 from each: hip, knee, floor
Perform TNG, hands do not come off the bar.

EMOM 30

1 minute : 3 C2B + 6 HSPU + 10 Pistols
2 minute : 10 sec full acceleration Echo Bike.
3 minute : Rest.

Laita ylös kuinka usin wattiluvun saat helevetin myllyn näytölle.

40 banded pull apart
30 hollow rock
20 wall squat

Back Squat

6x3x75-85%

Rest as needed

AMRAP in 15 minutes
5 Clusters @50/35kg
10 HR Push-Ups
15 USA Swings @24/16kg
20 Air squat

Back squat: 10-8-6-4-2
Hs hold practice

6 x 3 Front squats / 6 Back squats.