YGIG / Round

10 Rounds for time:
9 Thruster 42,5/30kg
35 DU

TC 24min

15 min of Bar Mu technique and drills

then

EMOM 5
3-5 Bar Mu

3 Rounds for Quality

8 Strict C2B
12 Gorilla Row (KB)
12 Banded lat pull down

AHAFA

8 x 65%
2 x 6 x 70%
5 x 75%

% of 1 RTM Snatch

EMOM 12

2 Hang power snatch + 1 Hang squat snatch

@ 60% Squat Snatch

Front squat
5x5

2 min lepo sarjojen välissä

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg
-with or without partner

Running substitutions: 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m row

OHJEET: Juoksut tahi erg aina alle 2:15 / Kierros aina alle 6:00 - Skaalaa tarvittaessa

TC: 35min

Build up to a heavish set of 3 Thrusters in 15 min

EMOM 12

1) 6 Thruster @ 70% of previous
2) 6 Bar over burpee

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.