For time
15 Thrusters 50kg
10 thrusters 57.5 kg
5 thrusters 65 kg

Ladder 10:00
3 box jump over 60cm
3 ttb
3 push jerk 60 kg
3 ctb
Aggiungi 3 reps ogni giro

A,
Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
15 USA Kettlebell Swings@32/24kg
15 Burpees

Goal: sub 10 mins

C,
Pigeon Stretch, 90 secs/side
3x6 Eccentric Dumbbell Flies- 6 secs lowering
Banded Lat Stretch, 90 secs/side
3x6 Eccentric Cossack Squats- 6 secs lowering

Weighted reverse lunges 4x 10 reps

Front squat 3 RM, then 3x3 @ 90%

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpee
Pull up

Men use 95 lb. Women use 65 lb.

No timecap

• Foam Roll Hip Flexors x 60s each (6-12 inch passes)
• 60s each side Biphasic Hip Flexor Stretch
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Kevyttä hikoilua ja liikkuvuusharjoitteita

-> 20-30 min liikettä
- vuoroin 1,5 minuuttia kevyttä pyörää tai soutua, vuoroin 1min liikkuvuusharjoitteita

Muutamia hyviä liikkusuuvusliikkeitä:

Joka kolmas minuutti x 5

3 x takakyykky @65%
3 x korkea boksihyppy

*Hyvä tekniikka ja nopea tempo kyykyssä, pitäisi tuntua kevyeltä. Kyykkyjen jälkeen heti perään hypyt.

For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

Overhead-touch push-ups require the athlete to perform a hand-release push-up (aka: press-up), where when the chest is on the ground and hands are released from the floor, athlete must touch both hands together behind the head. With hands back on the floor, push up with arms fully extended and core tight to complete one rep.