Every 2min for 12 minutes (6sets)
4 squat snatches @65-75%

3 rounds
1:30 cardio
10+10m banded side lateral walk
10 air squats
5 muscle snatches with barbell
5 thrusters with barbell

Every 2 min for 10 minutes (5sets)
5x2 of squat snatches @50-70%
add about +5% on each lift

3 Sets
1:00 cardio machine
3-5 inch worm with push up
6-8 v-ups
3-5 jumping pull ups
6-8 Power cleans with empty barbell
-into Workout Prep-
3 sets
3 Power cleans, climb to workout weight
2 Burpee pull ups

2 rounds
1:30 cardio
50 single unders
12 Goblet Squats
12 Scap Pull ups
6 Thread the Needle R/L (with slight pause in the reach portion)
6 Wall squat with pause at bottom
then
3 rounds
3-5 jumping/strict pull ups
6 ohs,starting with barbell, building to workout weight
18 double unders

2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridges
10+10 single arm upright row
10+10 single arm press
then
2 rounds with empty barbell
5 clean deadlifts (stop on each 3-position during pull)
5 muscle clean from pockets
5 front squat
3 squat clean + split jerk

2 rounds
2:00 ergo
:30 bar hang
:30 wall sit
:30 plank hold

5 x 10m Allout sled push empty sled

• Täydellinen palautus.
• Pysy matalalla ja muista räjähtävä kiihdytys niin, että jalat tikkaa nopeaa lyhyttä askelta.

3x5 reps of thrusters. Try to make it with bigger weights / volyme than 2 weeks ago.
rest 2-3 min bwn main sets.

Heavy Thrusters

1-1-1-1-1

Send Off 2:30