4x5 TGU with both hands
- Start with your weaker hand
- Same weight with both hands
- Focus on quality, good movement, shoulders rotation and good stability
- Go 5 reps unbroken and rest btw sets

Tempo Front Squat
3-3-2-2-1
- 3sec down , fast up
-add weight each set
-2-3 mins between sets
- NO fails!

6x6min AMRAP (2min rest)

A) 4 Pullups
6 Handstand Pushups
10 Pistols

B) 3-6-9-12-....
Wall Balls
Box Jump Overs

C) 10/10 Plank reach
10 Bridge Situps
10 Hollow Rocks

D) With KBs
12 Deadlifts
9 Hang Power Cleans
6 Jerks

E) 100 Double Unders
45/35 Cal. Row
+ AMRAP of Burpee over Rower

F) 10 Toes-to-bar
10 HR Pushups

12-9-6-3 reps of :
Deadlift @60%
HSPU (kipping)
You can also do more challenging HSPU by doing deficit ones. (korotettu alusta hspuihin)

This is a retest from roughly 6 months ago, May 16th, 2018.

Many in our group were intimated by the large rep scheme of a powerfully challenging movement and underestimated your strength and ability.

If you did this workout earlier this year - go back and check your weight and time...

If your underestimate your ability and get through 100 thrusters in under 15 min - make this a 25 min AMRAP with the weight you selected.

Your Conditioning workout:

100 Barbell Thrusters for time at 25/40kg.... however.... every 3 min you will perform a 100m run.

Time cap: 25 min

Ideas for Scales/adaptions/subs

Thruster: front squats/goblet squats; jump squats over a weight plate; push press, weight plate GTO

You can also use dumbbells....

Run: 50m run; 50m walk; 150m row; 300m bike

Not For Time:
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks

AMRAP 20:00 w. a partner:
10 Clean + Jerks (60/42.5kg)
20 Calorie Row
30 Air Squats

*One person works at a time. Split as needed.

Power snatch Skill Work: 4-5 sets x 2-3 reps per set.

• Rest 60-90s between sets.

2 min work, 2 min rest, 4 rounds

AMRAP2 - 5 pushups, 10 squats
2 min rest
AMRAP2 - 5 pullups, 10 situps
2 min rest

For Time:
21 Overhead Squats (95/65)
200 Meter Row
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Row
15 Thrusters (95/65)
200 Meter Row
9 Overhead Squats (95/65)
200 Meter Row
9 Thrusters (95/65)
200 Meter Row