EMOM 12 min

15 KB-swings
20 mountain climbers
30" hollow hang

Hatch squat week 11 day 1

Tangon kanssa hypyt

5x3

Kulmasoutu tangolla

5x8@tiukkaa

15min cap

In 40 minutes ascend the ladder as far as possible:

10-20-30… cal ski or assault bike
10-20-30… KB swings
150m-300m-450m… run or row
10-20-30… KB snatches

1 min rest between rounds

Every 70sek
1. Kipping Ring dip
2. 1x Heavyish C&J
3. 4+4 box step ups
4. Ring MU/Swing
5. 1x Heavyish Snatch
6. Banded Bar MU
7. Max reps Kipping HSPU

Snatches
EMOM 12
1. 3 Snatches from power position
2. 3 Snatches from above the knee
3. 3 Snatches under the knee
4. Rest

EMOM 6
1. 2 Snatches (2 sec. pause)
2. 3 Touch and go snatches

OHS
4-5 Sets of 3 reps

3 Sets of:
20 Banded Lat Pulldowns
15 DB Front Raises (Bar or weighted stick if needed)
10 KB Hammer Curls (DB if needed)
Rest 10s between movements/60s after all 3.

For time, do:
- 1000 DU