3x3 Ahap

EMOM 10min
4 x Thruster @ LIGHTWEIGHT

Push press
5-5-3-3-3
Quality!!!! No fails mofos!!!

4 Rounds for time:

15 Squat Clean 50/35kg
400m Run

For time 12-9-6 reps of

• ground to overhead (50% of 1RM clean&jerk)
• bar over burpee

Five sets of three reps of power clean+ push jerk.

Three supersets:

• 10+10 one-legged Kettlebell Deadlift
• 15 KB Swing

90s. Rest between sets. No rest between movements. Use same weight in both movements.

3 Rounds of
21 Toes-to-bar
15 Wall Balls
9 Deadlifts 100/70kg

Durante core
3 rounds, 30s. on, 10s. off
1) Hollow Rocks
2) V Ups
3) Tuck Ups
4) Hollow Hold
rest 1 min

-Build core endurance and control.
-Continuous tension with short rest periods.
RPE 7.

Rest & Recover