• 2 Round of:
BB Thrusters (60/40Kg) 9 reps
BB Thrusters (50/35Kg) 12 reps
BB Thrusters (40/30Kg) 15 reps
1’ rest each round

Front Squat 5x3
225#
230#
235#
240#
245#

15:00AMRAP
3x bar muscle ups
6x alternating pistols
9x tire ghd sit ups

8 rounds + 1 rep

15min EMOM
10 Wall Balls + 5 Handstand Pushups
10 Toes-to-bar + 5 Burpees
30 Double Unders + 10 Pushups

105 min
1.Mobility
A. Thoracic flow
B. Lunge flow

2.Weightlifting Warm up
A. Suggested Snatch W/U: 2 rounds
B. Suggested Clean and Jerk W/U: 2 rounds

3.Main set
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets
A2. 2 x 1 @ 75%, rest as needed b/t sets
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets / 45 45
B2. 2 x 1 @ 75%, rest as needed b/t sets / 47.5 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets / 52.5 55 57.5 57.5

4.Cool Down
A. Easy 10 minute assault bike

12 - 9 - 6 reps of:
Burpee to jumping pullup
Full snatch, 30kg

5 kierrosta
For time:
500m Row
10 Burpee Over box (24inc)
20 x 20m shutle run

On the Minute x 20:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 15 Abmat Sit-Ups
Minute 3 – 15/12 Calorie Row
Minute 4 – 15 American Swing Kettlebell @ 24/16kg
Minute 5 – 40 Double Under

On The Minute x 15

1 Squat Clean Thruster

** build every 3 sets ( 5 weight jumps )

• you can choose your own weight

• start around 70-75% of your 1 RM Thruster.

7 min amrap
- 7 goblet squats 20kg
- 7 kb swings 20kg
- 7 pullups

Score is total amount of reps performed

Monostructural
”400kcal treeni valitsemillaan laitteilla”