Choose you time and moves

Saksiin tempauksia 50-70% muutamia

Saksiin rinnallevetoja 50-60% muutamia

A. In 20min build up to 1 rep max back squat
B: 15min amrap:
30 Kettlebell Swings (24/16 kg)
20 Wall balls
10 pull ups

General Warm-Up
Oly Warm-Up - Dirty Dancing + Pressing Snatch Balance
Hang Snatch + Tempo Overhead Squat
Hang Snatch + Snatch Balance
Hang Snatch

Skill - Toes to Bar + Static Hold

*Spend 15 Minutes working on improving T2B efficiency.
*Accumulate T2B Volume During your Skill Sets Adv: 50+ Reps Int: 30+ Reps Beg: 20+ Reps

Between sets of T2B drills perform a static hold of your choice choosing between:
- Handstand Hold (wall or freestanding) or OH KB Hold x 15s.
- Ring Support or Box Support

A:Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000m
8 TTB
10 CTB
12 HSPU

WOD

Partner WOD:

AMRAP 30min:

25ft wheelbarrow each
25 wallball each 9/6kg 10/9ft
25 burpees each

every 5min = 200m run"

For time

Overhead squats (rx 20kg)- 44 reps
DU/SU- 22/44 reps
Sit-ups- 44 reps
DB/KB Hang power clean- 44 reps
DU/SU- 22/44 reps

3 Rounds of:
12 Seated DB Cleans
12 DB Hammer Curls
25 Banded Pull-aparts
*Rest as needed between sets

EMOM 10 mins
1x Han squat clean @ 80-85% of 1RM clean
- focus on speed
- practice pulling phase
- fast elbows