חמישי 22.10.26

Weightlifting :

6 Rounds

1 Hang Power Clean

1 Thruster

1 Cluster

*Build To Max Weight For The Complex (Heavy Successful Set)

*Increase Weight Only With Clean Technique

Rest 1-2Min

Conditioning :

Every 4Min x5 Round

3 Thrusters (60/40kg)

50M Single Heavy DB Suitcase Carry (30/22.5kg)

3 Thrusters (60/40kg)

30-45sec Hollow Hold

*Rest In Remaining Time

Scale Up:

Rx+ : Thrusters 70/45kg

Rx++ : DB 35/25kg

Accessory – Upper Back

3 Rounds For Quality

12 Chest Supported DB Row

15 Banded External Rotation

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Endurance :

6 Rounds

500m Run

15 DB Thrusters (22.5/15kg)

500m Ski

15 HR Push Ups