E2MOM x 6

4 thrusters

Back squat
3 rounds 4 reps
3 rounds 3 reps

STRENGTH
Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- These are SPEED/Technique sets - weight should be heavy enough to feel but light enough to move perfectly with.
- Goal: 5 working sets with perfect mechanics and explosive drive off of the box

CONDITIONING
"Open Style V2"
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
9 OHS
30 Double Unders
And so on..
- Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15.

EXTRA CREDIT
DB Shrugs: 4 x 10 (1 count pause at top.) Rest 60s.
- same weight as last week - focus on really squeezing traps at top.

COOLDOWN
Three-way Thoracic Spine Foam Roll x 60s total
Thoracic Rotations: 3 x 5 each.

2-3 rounds of Perfect Stretch video

Optional Accessory
GYMNASTIC STRENGTH

3 rounds, rest as needed between

1) 10-20 Landmine Twist video
2) 5-10 Strict TTB

RPE 3 to 4

3 rounds:
20cal Row
15 Air Squat
10 Push-Up
5 Pull-Up

3-6 rounds of Body Flow video

Bike interval
4x2500m, 90sec rest between

36min EMOM
6 rounds

1) Bikeerg
2) Push up
3) Goblet Squat
4) Single leg V-up
5) Single Arm Thruster
6) Rest

3 kierrosta:
-maastaveto kumpparilla x20
-polvennostot roikkuen x20
-reverse hyper x20

Maastaveto 4x4x85%

Etukyykky 3x6 (joka sarjaan lisää painoa)

Pystypunnerrus 5x10 (kevyt)

5 rounds for time. Timecap 20 min.

15 Sandbag over shoulder 100/80 lbs
20 Push up
25 Air Squat