1x [ 1 Cluster + 1 Thruster ]

Build to daily max in 12 mins!

Warm Up
3 rounds
1 min cardio
4 burpee pull ups / burpees + ring rows
8 curtsy lunges/ cossack squats / jumping lunges
12 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/3+3/3+3reps@60-65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 4x5reps@60-70-75-75% of 1rm
rest 2-3 min bwn sets

Accessory Work
3 sets
10-12 tempo goblet squats
10-12 kb row R/L
32-40 weighted russian twists
rest 2-3 min bwn sets

20min EMOM:

1) Row or Assault
2) Round of “Macho Man” with AHAFA weights

Try to keep a steady pace. Macho man is done unbroken, with TnG reps. Rest the remaining time from the second minute.

Macho Man is:

3 Power Clean
3 Front Squat
3 Jerk

Pause back squat 4x3

6x3 Explosive Squat @ 70% of 1RM

• Use 3s. to descent, then explosively come up
• Immediately after each set of 3 reps do 5 hurdle jumps, or 5 high box jumps
• After jumps rest 3min

5rounds:

2min ON / 30s Off
1) bike
2) row
3) ski
4) echo

Pause Back squat with 3s pause. 4x4

1 RM

Päivän paras!

A) Front Squats
3 x 3 @3-5% heavier than last week, every 90s.

B) RDL
3 x 8-10. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 2,5-5kg heavier than last week

10-15 Mins working on HSW technique.