1 Set of 20

Build to a heavy set of 20 thrusters.

A good launching point for percentages would be 50% of your 1RM.

3 attempt max here.

TC 15

On the Minute Until 120 Reps:

1 min : GHD Sit Ups
2 min : Rest

Complete as Manu GHD`S as possible in one minute, then rest other.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

3 Rounds For Time:
5 Strict Handstand Push-ups
10 Deficit Handstand Push-ups (3.5"/2")
15 Handstand Push-ups

Rest 1 Minute After Each Round.

3-4 Sets of 8-12 Reps:
A. Barbell Bent Over Rows
B. Barbell Good Mornings
C. Neutral Grip Dumbbell Curl

*Repeat from 6.14.22 

20 MIN AMRAP

• 1/2/3/4/5… Push Press 2x17.5kg DB
• 1/2/3/4/5… Burpee Box jumps

A:Power snatch+ double btn snatch grip push press+ 2 ohs 4x4
B: Hip clean pull+ squat clean without hip contact + squat clean 4x3
C: Double spilt jerk from rack up to heavy

Rive ja tempaus

A: Assisted SA push ups 3set
B1: Rumanian Split Squat 2set
B2: KB Sea saw press 2set
B3: Double Kb swing 2set
B2: Hanging Kb gorilla rows 2set

LÄMMITTELY
Kävely salilta rantaan + koordinaatiotikkaat

CIRCUIT
Circuit 3-4 x 50s./20s.
1. Sukkulajuoksu
2. Mittarimato - valakyykky
3. Tikkaaminen
4. Kyykky + potku
5. Hidas vuorikiipeilijä