Find your 3rm thruster from the ground in 20min!

Tall split jerk 6 x 2
OTM 14 min Front squat + split jerk
Front squat ¼ x 5

DB flyes 4x8 reps

Pystypunnerrus tangolla istuen 6x3x80%
Penkkipunnerrus 4x8-12 (ylileveä ote)
Vipunostot sivuille 3x8-15
Hauiskääntö tangolla 3x20

Snatch 1RM for 20min

3 x 5

Lisäpainoleuka 3 x 3

1. Strict Handstand Push-ups
   For Time:
   50 Strict Handstand Push-ups

2. Strict Pull-ups
   Max Set

3. ”Hot Sauce”
   AMRAP 3:
   21/15 Calorie Row
   21 Lateral Erg Burpees
   Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 [Banded SOTS Pull] (

)
2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-Up

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

12 Min EM1/2OM of:
BB Clean & Jerk (2+2) reps
85-90% (2+2) RM
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla (2+2) RM di Clean & Jerk precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.