Warm Up
2 rounds
2 min bike erg or row
24 plate hops
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 plank hold

Metcon
2-3 sets
2 rounds for time
30-50 double unders
8-10 double db hang power clean
8-10 double db thrusters
rest 2.5 min bwn sets
eli 2 kierrosta aikaa vastaan, lepo 2.5 min ja toista. Yhteensä 4 tai 6 kierrosta siis tulee.

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @65-70%
rest 1 min
emom 5
3 thrusters @75-80%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @85-90%

Accessory Work
2-3x12-15 lateral db raises + good hold after last rep
2-3x15-20 reps double db elbow row againt bench 30-45 degrees or ring row for back shoulders
2-3x8-12 rolled up ghd back extensions
rest as needed