10-8-6-8-10

Every 20s x 30 rounds
1 power snatch ~80% 1rm

4 Sets of 6
Build to a moderate. This is in place to further prime our hips for the following heavier thrusters.

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 reverse lunge with bicep curl
10 alt db press
10-10m shuttle drops
10 kettlebell swings

Finisher
50 alt toe touch
1:00 quad stretch

Aikaa vastaan:

• 300cal SkiErg - 30sek työ / 30sek lepo

85 min

1.Aerobic work
For 75 min: 3 min run/1 min walk
PK1-PK2
12.5 km
6.14/4.21 min/km

2.Strength
5 rounds of:
10 push ups
20 hollow rocks

Wall walk to HS kick
Wall walk to HS hold
Kick to banded HS
Wall walk to HSW

10 kierrosta:
- 10 cal assault bike
- 11 cal SkiErg
- 12 cal Bike-erg
- 13 cal Row

Perform 4 thrusters in one minute, then increase by 2 every minute until you cannot complete anymore.

1 minute - 4 reps
2 minute - 6 reps
3 minute - 8 reps
4 minute - 10 reps
5 minute - 12 reps
6 minute....
And so on...

“Kenneth Phelan” with fewer burbees
5 Rounds for Time:
5 Deadlifts (155/105 lb)
5 Power Cleans (155/105 lb)
5 Front Squats (155/105 lb)
10 Burpees