92.5-95%

Rest 3-4min btw sets.

10 Rounds for time

9 Thrusters 42,5/30kg
35 DU

Timecap: 24min

KB Snatch Technique (10 mins)
4 x 6 reps /side
- as heavy as possible

5 RFT
21 American KB-swing 24/20kg
200m Run

5 Rounds:
10 (10/10) Single leg deadlift w/ barbell (KB 2x24/16kg)
10 (5/5) Alt. Back rack reverse lunges (front leg elevated)
10-15 Weighted leg raises. (Use DB or medball btw your legs or a band)
Rest 90sec

EMOM 16, Squat Snatch
Minute 1 - 4 : 4 squat snatch 60%
Minute 5 - 8 : 3 squat snatch 70%
Minute 9 - 12 : 2 squat snatch 80%
Minute 13 - 16 : 1 x Heavy Singles

5 Sets Max reps TTB

rest 2 min btw sets.

Jokainen setti maximi toistot, niin pitkään kun kipin rytmi säilyy. Ilmoittakaa sarja kohtaiset toistot,

400m Double KB front rack carry 2x24/16kg
- 10 DL every time you drop

Optional Accessory
GYMNASTIC STRENGTH
2-3 rounds, rest as needed

1) Cumulate 30sec L-Sit
2) 20-30 Handstand Plate Step-Ups
RPE 3 to 4

20 min AMRAP
12 T2B
12 push ups
12 pistols alternating
12 HBRs