Warm Up
2 rounds
2 min cardio machine
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold
Then start to build for thruster weight

Strenght (20-25min)
Thruster 5-5-5-3-3-3-1-1-1, building in weights to today heavy single
rest 1-2 min bwn sets

Metcon
3 rounds for time
15/12 calories machine
10 heavy db snatch @25-32,5kg/15-22.5kg db
10 weighted box step ups, with db
time target 6-8 minutes.

Keskivartalon kidutus

strength
Shoulder Press
3 x 5 @75%

I go, you go

10 rounds
-10cal row
-10 TTB
Rest 3min
10 rounds
-10cal bike
-10 box jump over
Rest 3min
10 rounds
-10cal ski
-10 burpees

+max cal/run remaining time
Time cap: 45min

21 minutes for quality:

5 Strict pull-ups
7 Pistols, R
110m Shuttle
5 SHSPU
7 Pistols, L
110m shuttle

*Shuttle run over box 30”

For time :

12-9-6
Hang Squat Clean 50/35kg
Bar Over Burpees

TC 5

Pull-ups with pronated grip
5 x 8, AHAFA

Snatch complex: (10-15min)
2 Snatch high pull + 2 Hang power snatch + 2 OHS

Huom!
Kevyet ja tekniset painot.

EMOM x 15
4min x 2 1 hang power snatch + 1 hang squat snatch + 2 snatch balance easy&fast
1min rest
4min x 1 hang power snatch + 2 hang squat snatch moderate&fast
1min rest
5min 2 hang squat snatch moderate&fast

Practice;

Pike Push-Up
Box Pike Push-Up
Wall Facing Handstand Push-Ups
Handstand Push-Ups
and
Kipping Handstand Push-Up from Headstand up then resetting.