Warm Up
3 rounds
1 min cardio
5+5 single leg rdl
10 goblet squats
5+5 reverse lunges
:40 Plank Hold / 20+20s Side Plank / 40s plank

Mobility for Squat / Front rack and Getting Ready For thrusters

Strenght And Condtitioning
Emom 4
5 thrusters @50-60% of 1rm
rest 1 min
Emom 4
3 thrusters @65-75% of 1rm
rest 1 min
Every 0,5 min for 4 mins
1 thrusters @80-90%
rest 1 min
Emom 4
3 thrusters @65-75% of 1rm
rest 1 min
Emom 4
5 thrusters @50-60% of 1rm

(Jos haluat kevennystä vetää, ota vielä painoja alaspäin tai pudottaa vaikka toistot 3-2-1-2-3)