3 rft
250m row
10x4m farmer walk @2×32 kb

Deadlift 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.

Warm Up
3-5 min of cardio machine work as overall warm up for body
then some mobility for few minutes
then barbell warm up of your choise 10 minutes (both movements)

Weightlifting
Flat Foot Snatch 3x3reps@light weight
Slow Power Snatch + Slow snatch + Snatch 6x1+1+1reps@50-70%
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
Power Clean + Squat Clean + Split Jerk 6x1+1+2reps@50-70%

Partner Workout (You GO , I GO)

60-50-40-30-20-10
Wall ball over the rack @9/6kg
Cal row /bike /ski
Front rack carry in meter with Double Kb@24/16kg each person
Ring row (hard effort)

Timecap : 35mins

4 kierrosta , alkavalla 3 min.

1. Laite 25-35 cal
2. 8 maljakyykky +16 kahvakuulaheilautus pään päälle +32 kahvakuulaheilautus silmien tasolle.
3. 60-100 Naruhyppy (sinkku,tupla, cross) + 20 puolilinkkari 3/6/9kg pallo
4. Lepo

45 min.

Tempaus

EMOM 7:
1 Power Snatch
- Move up in weight each set and work to a heavy single

4 sets:
1 Snatch Pull + 1 Snatch
Set 1: @70%
Set 2: @75%
Set 3: @80%
Set 4: @85%
- Rest as needed btw sets

*split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1+1@up to 60%, 1+1@70%, 1+1@70%, jerk-%, rest btw sets 2min

1-2×3@barbell, 1@up to 65%, 1@72%, 1@72%, sn-%, rest btw sets 2min