EMOM 24 (6 Rounds)

1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest

*Cindy
5 Pull up
10 Push up
15 Air squat

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Etsi Thrusterin 1RM

A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats, pick load
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 5 Double Kettlebell Front Rack Box Squats, pick load
3x 5 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 5 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Eccentric Cossack Squats- 5 sec lowering and regular return

Eccentric Bulgarian Split Squat + Rock Backs- 5 sec lowering and regular return

Double Kettlebell Front Rack Box Squats- 3 sec down and 3 sec up

Eccentric Dumbbell Roll Backs- 5 sec lowering and regular return

Tempo Dumbbell Floor Press- 3 sec down and 3 sec up

Plank Shoulder Taps- accumulate the reps

B,
Every 3 mins x 10 sets
15 cal row
12 cal ski
9 cal echo bike

A: Snatch balance + double ohs from rack 4x3
B: Clean pull+ double power clean+ split jerk 3x4
C: Front squat triple @75-80% of front squat max 5x3

For time

• 400-meter run
• 1,600-meter Echo bike

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Wrist Push-Ups
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose

Front squat + back squat 3+5 (rest max 10s after front squats)
2x3+5 110kg
2x3+5 120kg
2x3+5 130kg

DL
6x3
150,155,160,165,170,175kg

6x3min easy pace row,ski,run/walk

Mobility

A:Snatch deadlift + double power snatch 4x3
B: Hang power clean+ double squat clean 3x3
C: Double split jerk from rack up to heavy

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Single Arm Overhead Carry with DB/KB
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-