3 x 3min amrap/rest 2min

• 12 goblet squat (pick weight)
• 24 DU

Thuster
- up to a heavy set five

1. 12 heel elevated goblet squats 32/24kg (heels up on 10kg plate and narrow stance.
2. 15 banded hamstring curls.

2 - 2 - 2 - 2 Deadstop reps

Technical max every set (1 rep reserve every set)

Light weights: Snatch, hang snatch, high hang snatch, power snatch etc

For time:

• 800m Run
• 9 Deadlifts (2/3 1RM DL)
• 400 m Run
• 15 Deadlifts
• 200m Run
• 21 Deadlifts

4 Clean thrusters (65% of 1RM Thruster)
12 KB swings (1,5/1 pood)
12 Box jumps (60/50cm)

4 x 3min amrap alternating, rest 1min between

A)
3 pull up
5 push up
8 goblet squat

B)
3 burpee
5 ring row
8 box jump

Death by:

Knee Tuck + L-Sit Hold (s)

30s REST

(MAX 10+10)

Chin-ups 5x5 reps

-mikäli helppo niin lisäpainolla joka sarja
Muokkausvaihtoehdot :

1.) Negatiivinen
2.) 20-30 sekkaa hold leuka tangon yläpuolella
3.) Kaveri avustaa toistot selästä
4.) tempo ring row (3 sek pause ja 3 sekan jarrutus)

-rest 2 min between