4 Rounds:
20 DB Hammer Curls (10/10 per arm)
10-15 Scap Push-ups
20 Barbell Bicep Curls 20/15kg
- Rest as needed
- Athlete choice on load. Barbell curls with empty barbell.

20 min

HR @ 65-70%
Run/row/ski/bike
This is supposed to be a recovery for thrusters.

EMOM 16
min 1: L- hang 30 sec
min 2: HS Hold 30 sec
min 3: C2 roll out 6-8 reps
min 4: Single leg KB DL 6/side

EMOM 10 mins
4 KB Snatch + 4 OH lunge ( alt ) / side
- both sides must fit into the minute
- choose weight smart

AMRAP 12:00
8 chest to bar pull-ups
10 hang power cleans 115/75
12 box jump overs 24/20

3:00 easy bike row or run
10 passthroughs
10 box step ups

Barbell warm up

High box jump + Squat clean
E2MOM x 6
5 high box jumps 30”/24”
1 squat clean @ 80% 1RM

Hang Power Clean
EMOM 10:
Sets 1-2: 6 reps
Sets 3-4: 5 reps
Sets 5-6: 4 reps
Sets 7-8: 3 reps
Sets 9-10: 2 reps
- Go up in weight every 2:00 (when reps go down)
- Go by feel, no more than 10/5kg jumps at a time

5 rounds:
12/9 cal Air Bike / Row
9 HSPU
6 Squat clean (80/50 kg)

(Time cap: 15min.)

7x every 2min.
3 Tng Snatch
Build to a heavy set.
(Power/squat)

400m run
21-15-9
KB Swing 32/24kg
Push Up