Back squat 10x60%, 10x65%, 8x70%, 8x75%

4x2 terävästi! voit korottaa boxia halutessasi.

Find your Thruster 1RM in Fifteen minutes.

5x submax falsegripillä "c2b" renkaat niin ylös kohti kylkiluita kun menee tai raskas rengassoutu
5x 1-3 negatiivinen RMU tai dippi

Snatch Pull + Squat Snatch

Build to a heavy for the day.

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

Women: 65 lb, 95 lb, 125 lb, 155 lb
Men: 95 lb, 135 lb, 185 lb, 225 lb

10-9-8-7-6-5-4-3-2-1 for quality
Deadlift @60% 1RM
DB bench press 2x22,5/15
Rest

Rotate in three people groups: Deadlift --> DB bench press --> Rest

5 rounds For Time
Time Cap 15 min
12 Deadlift 60/45
9 Hang power clean
6 Push Jerk

EMOM 20 (40sec ON/20sec OFF)
A) Max reps Wall Walks or Handstand Walk for distance
B) Max reps Double Unders
C) Max reps Toes-to-bar
D) Rest

DELOAD WEEK

A) Every 45s for 12 rounds
1 clean & split jerk 50-65% 1RM

B) In 10 minutes
Find max weight for 1rep Turkish get-up