Thrusters

2-2-2-1-1-1-1

Go Every 2:30

WU: 12 x 30s/30s
1. ERG
2.
therapy squat
scapular pullup
pushup
narrow stance squat
kip swing
wallwalk + shoulder taps

e2m x 12, rest 2
flow 4+4+4

set 1:
50s skierg @easy-moderate pace
10-15 t2b

set 2:
50s row @easy-moderate pace
8-12 hspu / 2-3 wallwalk

set 3:
50s bikeerg @easy-moderate pace
12-16pistol alt.

AMRAP15
21 cal erg
15+15 db snatch 45/35lbs
9 t2b

halting clean deadlift
3 x every 1:30min
3 reps

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• This is supposed to be a primer, so choose semi light weigh ( about 55-60%)
• Perform a clean deadlift up to the designated height ( upper-thigh)
• keep the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot.
• If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
• Hold this position for 2-3 seconds before returning the bar to the floor—you’ll never stand completely at the top.

Frontsquat with good quality!

8min 1min töitä/1min lepo
20 ilmakyykky
max toistot yleisliike

josta

4min alkavalla minuutilla
10-20 istumaannousu

Pull-up 1 RM in 15 minutes.

EMOM x 10

1) 10m walking lunge
2) 20-40s plank/ hollow hold

Squat Snatch

5 x 1 @ 80 - 90%. Every 2:00

45 Minutes Active Recovery workout HR Zone 2-3

30 Sit-Ups
12 Romanian Deadlift 60/40kg
12 Single Leg V-Ups
50/40 Cal Any Machine
40s Passive Shoulder Extension
10 + 10 External Rotation w/ DB
30s Deadhang
50/40 Cal Any Machine
10 + 10 Pigeon
5 + 5 Perfect Stretch
20m Overhead Duck Walk
50/40 Cal Any Machine