Every 1:30 x 7
-2 hang muscle clean + 2 hang power clean
*technique first!
*build by feel

A.
-Deadlift hold 80/55kg

B.
-8 SDLHP 30/25kg
-max reps STOH 30/25kg

-12/9cal row
-8 db snatch 20/15kg
-max t2b (scaled: leg raise)

*goal + 30 x t2b combined or + 50 x leg raise

*build to heavy
*2min rest

-hang muscle snatch+
snatch balance
*by feel

-6 db snatch 20/15kg
-8+8 bulgarian split squats w db 20/15kg
-8 pull-ups
-10 target burpee
-1min rest

5 sets of:
10 HS Walking Steps against the wall (facing the wall)
- Hands as close to a wall as possible
- Keep your body of the wall, only toes against the wall
- Rest as needed btw sets

2 sets of:
5 Kick Ups to wall
- Soft contact with both heals at the same time
- Rest as needed btw sets

3 sets of:
5 Kick Ups w/ Partner into a 1m HS Walk
- Rest as needed btw sets

4 sets of:
1 HS Walk Around The Box 80cm
- Alt btw clockwise/counter clockwise
- Feet on the box, arms as close to a box as possible (pike position)
- Weight on the shoulders, head btw the arms
- Rest as needed btw sets

-3 x 5 kick ups to a wall
-handstand walk practice w partner

10 sets, complex of:
1 Pause Power Snatch + 1 Snatch Balance + 1 Snatch + 1 OHS @50-70% 1RM Snatch
- Pause in the catch
- Drop the barbell after Snatch Balance
- Rest as needed btw sets

Score: Total weights lifted

-6min lankku

*aina kun tauko, niin noppien heitto.
*treeni alkaa nopilla, koutsi heittää yhteisesti.