CONDITIONING
Thruster Wave

4 rounds, every 90sec (one round is 9+6+3 reps)

1) 9 reps
2) 6 reps
3) 3 reps

Overall RPE 4, very heavy breathing.

Try to add 5-10% compared to last week.

Bar from the ground. On 3-2-1-Go do9 thrusters and rest the remaining time from 90sec. Next set is with 6 reps, rest the remaining time again and final last set is with 3 reps. Use 3 barbells if possible for different loading. Total of 4 rounds.