max rep

2-3sets:

3+3 Turkish get up
15-20 GHD hip extension

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups

EMOM5
-power snatch+hang power snatch
*easy weight, focus on technique

*Agilitytikkaat
*Reaktiolähdöt

Cool down:
2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

Strength (load)

Back squats, 5 sets of 8 @ RPE 8
Lift every 3:00

Thruster warm-up – 2 @ empty barbell

3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Build to workout weight for thrusters
* Few short sets of chest-to-bars between weights
+
@ workout weight
200m Run
3 Thrusters
6 Chest-to-bar pull-ups
200m Run

For time:
60 Burpee
30 Toes to bar
15 Clean&Jerk@70/45kg

EMOM 20':
A: Bike cal
B: Pull up
C: Box jump over@60/50cm
D: Rest

• reaktiolähtöjä ,

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