Build up to a heavish set of 3 Thrusters in 15 min

4 x 3

80% of 1 RM Snatch

8 x every 1:30

4 Devils press (2 x 15´s/10´s)
8 Push up
12 Air squat

5 x 3
Set every 2 min

5 Rounds YGIG/Round

15 m walking lunge (farmer)
8 KB Power Cleans
8 KB Front Squats
8 KB STOH

2x16/12 kg KB

Timecap 20 min

3 Rounds for time

YGIG/Round
250m Row
12 Goblet cyclist squat 24/16kg

TC 12min

5 x 2 Overhead squat

• leave one rep in the tank
• rest 2-3 minutes between sets

deficit deadlift
- find a heavy set of ten

3 x 8 @ 90% of the previous heavy set
- touch and go
- rest as needed

Bench Press

5-3-1
5-3-1
3-2-1

Go Heavy / Max.

SO 2:30

row 2000/1600m
every 90sec do 6 devils press or 6-8 burpee (pick weight)
(start with devils presses)

Tc 15min