Max effort lower:

1RM Anderson Zercher squat

– 3 attempts 90+%

– No failed attempts

Main accessory:

4×8 Romanian deadlift w/ bands pulling from the front

– max weight with good form

– 60 sec rest

Conditioning:

Every 2 minutes for 5 rounds

5 hang power clean

7 thruster

9 SDHP

– 52,5/35kg

Strength accessory:

1. 3×8 weighted pistol on a box (leg towards the floor)

2. 4×10 ghd back ext.

3. 4×12 decline overhead sit-up w/ max hanging weight

4. 2×50 band leg ext.+50 band leg curl

Lähtöajat:

16.00

17.00

18.00