3 sets
1,5 min moderate assault bike or rowing (70-80% effort)
15 barbell thrusters @25/35kg
12 bar facing burpees
rest 1:1 bwn sets
time target 3-3.5 min
goal should be going moderate pace on cardio machine and burpees, try to go unbroken on thrusters.
Scaled version 12 barbell thrusters and 9 bar facing burpees
this might be for the Masters on deload week!
Score is total time of all intevals.

Tempaus

22-16-10
lunges 55kg/35kg
shoulder taps

Open 21.3

Open 21.3 tai ohjelma.

Emom 12 1 x clean
Kyykkyyn

1000m at moderate pace
300m at fast pace
700m at moderate pace
300m fast pace
600m moderate pace
200m at fast pace
rest 2 min b/w sets

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 banded KBS
5 1 arm ring row e/s
10 banded dead bug

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5x6 @ 70% of 1RM

2-3m rest b/w

complex: 5 x 1+1 @ 80% of snatch 1RM
hang snatch + low hang snatch

accessory - 3-4 rounds for quality:
5 tall snatch + 5 drop snatch
3-4 no touch box jump over
8+8 deep squat 1-arm press w/ kb or db
*scale no touch jumps to high box jumps

Warm Up 15 min.

350/300m Row
15 Banded pull apart
8+8 Banded press
3 Sumo Incworm
1:00 Hamstring Stretch
3+3 Windmill