For time
15-12-9 Thrusters
21-15-9 Pullups
50-50-50 Lateral Jump over Barbell

RX: 50/35kg
RX+: 60/40kg

20:00 Quality Focused
15m each Single Arm Lateral Front Rack Carry @24/16
10 each Bodyweight Lunges
10 each KB Ballistic Rows
2 each Turkish Get-up
- Goal: Sustainable effort

For time:
45 Double KB/DB Squat Clean Thrusters @24/16kg

Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
Rx+: @28/20kg
TIME CAP = 7:00

Extra:
Adductor Plank: 3 x 30s each. Rest 60s

weighted pull ups 4x4x70%

“Quickie 4.1”
Buy in: 3 rope climbs / 15 C2B / 30 pull ups
12-9-6
Hang power clean 50/35
Burpee over bar

8:00 rotate between;
10s each Hollow Hold + Superman Hold
10-15 Straight Arm Band Lat Pull Downs
10-20s Wall Facing Handstand Hold (or free standing if you have the ability)

For Time [18 Minute Cap]:
75 Power Snatches 30/20kg
150 Wallballs 9/6kg

*Partition However You’d Like

Build to a Heavy Set of 2 Overhead Squats

Front squat VK3/3
3-3-3 start from 77-80% and build up to heavy
Then 1x3-7 @85-90% H3

Kolmen viikon etukyykkyprogressio, jossa haetaan kolmen sarjan aikana päivän raskas paino annettuun toistomäärään. Tämän jälkeen tehdään vielä yksi setti (jossa varaa pari toistoa) @85-90%:lla päivän raskaimman sarjan painosta.

Every 3 minutes for 18 minutes (6 sets):

Back Squat x 4 @20X0