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Thruster pyramid
Thruster 30 kg/ 25 kg x 10
Thruster 40 kg/ 30 kg x 8
Thruster 50 kg/ 35 kg x 6
Thruster 60 kg/ 40 kg x 4
Thurster 70 kg/ 45 kg x 2
Thruster 60 kg/ 40 kg x 4
Thruster 50 kg/ 35 kg x 6
Thruster 40 kg/ 30 kg x 8
Thruster 30 kg/ 25 kg x 10

Time cap 6 minute.

Back Squat
135 *5
155 *5
185 *3
205 *3
225 *1
230 *1
235 *1
240 *1

Bench Press
135 *5
155 *5
185 *3
195 *3
205 *1
215 *1
225 *1
235 *1
240 *1

Deadlift
135 *5
225 *5
275 *3
315 *3

Technique: Snatch, Drop snatch

Complex:
1 Snatch pull
1 Squat snatch
1 Drop snatch

3 rounds of:
25 Wall Ball 9/6
20 Alternating Arm DB Snatch 22,5/15

50 sit Up

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Band resisted Body Rows https://vimeo.com/175147342

( Feet on floor- Band tension - light/medium)

3 x 3 ( Wide grip hand position)
3 x 3 ( Medium grip hand position)
3 x 3 ( Chin-up Grip position)
Rest 0:45's between each set

Open prep
6 min amrap
10 Burpee box step up
12 Db/Kb hang clean and jerk 22,5/15kg

6 min rest

6 min amrap
16/14 Cal Row
16 Wall ball