Hip thrust

3 x 12 @ RPE 7 (3 RIR), rest 2:00-3:00 between sets

Complete as many rounds as possible in 12 minutes of

1-2-3-4-5 reps of

• Squat clean
• Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

Rästi

🐋🐉🦖🐊🦕

On the 3:00 x 3 Sets :

5 Reps @ 73%

Back thruster 1-1-1-1-1-1-1 reps

For time 50'

2 rounds, reps 30 & 20

Row/bike
Sit ups
Cleans (25kg)
Wall balls
Db snatches
Front squats
Ring rows/push ups
Plank

A) Snatch

Snatch balance, nousu raskaaseen ykköseen.
Sitten: 1 x 90%, 1 x 85% & 1 x 80%

B) Clean & jerk

EMOM for 10 minutes of: 1 Power clean & jerk @ 75% (of clean and jerk)

C) Squats

Front squat, nousu ykkösillä 75%. Keskity terävään ylösnousuun.