Snatch Jump 5x3

EMOM 20:00

1) 12-18 (cal) Row
2) 6-12 Wall-facing handstand push-ups
3) 8-12 Burpee box jump overs, 24/20”
4) 8-12 Toes-to-bars
5) Rest

The intent here is to work on key movement patterns for quarterfinals without accumulating too much volume. You can either aim to move fast each minute (and then rest more before the next) or move more steadily with less rest between the minutes

5x3 tempaus ote

4 rounds
12+12 landmine press
12+12 front leg elevated split squat

4 rounds
15 medball hamstring curl
15 DB’s floor press

3 rounds
20 banded chest flys
15+15 single leg elevated heel raises

Backsquat 8x3 @72,5%

AMRAP 18:00

2 Rope climbs
6 Farmers carry, 8m @ 32/24 kg
12 Box jump overs @ 24/20″
18 Wall balls @ 9/6 kg, 10′ target

Overview. This is a long, grindy AMRAP where your aim is to “just keep moving” all the way through. Be aware of your grip fatigue so you don’t get stuck on the rope climbs.
Pacing. Steady from the start and aim to just keep moving. This will be a combo of grip and leg fatigue. Consider breaking up the wall balls as needed as this might save you time on the transition to the rope climb.

Pump it

Bulgarian split squat 3x12