Tekniikka:
Thruster
KB swing

Hyppyleuka / leuka

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(24)
WRK 7:00 REST 1:00 x3
8 alternating shoulder press
24 dumbbell hop overs
4 renegade rows
24 alternating sit ups
8 ring rows/upright row/6 strict pull ups

Finisher
50 cross crunch
1:00 samson per

For Time
30 Thrusters

@70/47.5

(8 min cap)

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This will be heavier on the brain than the body.
Do in small sets, start slow and keep a steady pace.

Teams of 2
Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

Optional Accessory
WEIGHTLIFTING

Clean/Narrow Grip Snatch (power or squat)

Every 60-90sec x12

RPE 3 to 3+, or go by feel.

On the Minute x 5:
5 "Touch and Go" Squat Snatches

• Same load across all sets. This workout will be repeated.

Alkulämmittely leikkiä

Harjoitellaan t2b

Wod
Roikunta
Tasapaino
Pikajuoksu
Eläin
Burpee

Loppuvenyttelyt

5x
Clean pull + Power clean + Hang squat clean

@max 60%

EMOM 12 min:
- 2 pistols.
- 5 pull ups.
- 10 air squats.
- 5 push ups.

EILINEN / LEPO

TAI

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