5 ROUNDS
90s ON, 60s OFF

18 thruster + max box jumps
15 thruster + max box jumps
12 thruster + max box jumps
9 thruster + max box jumps
6 thruster + max box jumps

@42.5kg/30kg

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🌶️🔥

Every 90sx6
2 snatch balance + 1 overhead squat
--> Build up

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Toinen kerta tätä settiä

EMOM25:
a) 8-12 burpee over db
b) 6-10 burpee + db s.a. clean & jerk (22,5 / 15)
c) 8-12 box jump (60/50)
d) 12-20 s.a. db snatch (22,5 / 15)
e) rest

Target: work 30-45s / interval.

2 rnds
1:30 Erg (1:00 easy, 30sec moderate)
8 Dual dumppell swing squats
8+8 Dual dumppell reverse lunge shoulder press

Tekniikkaosio: Thrusteri sekä air squat.

Movement prep for workout:
6 Alt DB snatch
6 Thruster ( Barbell )
6 Burpee
6 Air squat
6 Kb swing
6 Alt .Devils press

For quality

15-12-9
wall squat
snowangel
hollow rock

EMOM 4
6-8 bar over burpee + 4 power clean @60% of 1RM

-rest2

EMOM 4
6-8 bar over burpee + 6 power clean @50%

-rest 2

EMOM 4
6-8 bar over burpee + 8 power clean @40%

EVERY 90s x8 (4x molemmat)
ODD: 6+6 back rack lunges (etujalka korokkeella)
EVEN: 8+8 one leg kb deadlift

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Kolmas kierros tätä voimaprogee alkaa!

Weighted pull ups 3x5x50%

Maastaveto re grip n´go 5x5
Yhden jalan maastaveto 3x7+7

Leuanveto 4 x max reps-2
Gorilla soutu 3x10+10

2 kierrosta:
10-15 hollow rock.
2 kierrosta yhden käden farmari kävely kahvakuula.

3 x supersetti
Hauiskääntö 10
Ojentaja kuminauhalla 10

5-4-3-2-1-1-2-3-4-5 reps, for time:
Deadlifts @80% 1RM
Bench Presses @80% 1RM