THRUSTER

1-1-1-1

Work up to a heavy Thruster for the day from a rack. Jerks are not allowed.

Post loads to comments.

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AMRAP 12 Minutes:

2 Rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power Cleans

Then, 2 rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power cleans

Be sure to fully stand up on each Lunge and use a dumbbell weight that challenges you.

Post rounds, reps, and Rx to comments.

Ski
4 x 1250m
Rest 2 minutes btw. sets.
Results is average speed all five rounds.

Snatch pull + Snatch high pull (under knee) + Squat Snatch
1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

5 rounds:

800 m run
10 DB burpees to power clean
10 DB front rack reverse lunges
10 DB shoulder to overhead

Back Squat
10-8-6-4-2
Btw sets 3 Box jumps
SO 3:00
Results is total kilos

seinää vasten

-kyykkyveny
-straddle
-pakaravenyttelyt

2 min AMRAP

-burpee pistejuoksu

1 min lepo

2 min "AMRAP"

roikunta

1 min lepo

2 min AMRAP

lankkupito

Shoulder press 12-10-8-6 reps

Snatch Grip Pull 3 x 5

Clean Pull 3 x 5

Push Jerk 3 x 5

5 kierrosta

10 käsipainotempausta
5 hyppy muscleuppia