16-minute AMRAP

500m Bike
4 Squat cleans @ 85/60kg
6 Wall-facing handstand push-ups

Pacing. 1) Keep your pace on the Bike, 2) Steady, fast singles on squat cleans, 3) Unbroken wall-facing HSPU.

Strategy. Today’s conditioning is a 16-minute AMRAP. You want to set a pace that allows you to sustain your effort across the entire AMRAP while keeping rest and transition times short.
Pick a tough bike pace you can repeat and still get right on the bar to begin the squat cleans. Target to move through the squat cleans as steady, fast singles. Find a good cadence and stick to it, getting back on the bar quickly between reps.
Aim to get through the wall-facing HSPU unbroken each time if your capacity allows, however, not at all costs. Take a quick break if needed to ensure you don’t go to failure or get stuck as the AMRAP progresses.
Do your best to maintain your pacing across the remainder of the AMRAP.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).

Snatch

Build to a heavy single (H1) for the day

2 rounds
Row 2500m/ski 2000m/C2Bike 5000m
* -rest 5min between sets*

5 rounds for time with a partner:
40cal ergo
40 box jumps/ box step ups
40 wall-ball shots
* -you go, i go*

Clean and jerk

Build to a heavy single (H1) for the day @ 88+%1RM clean and jerk, go every 60-seconds

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Push press

Build to a heavy 3 (H3) @ RPE 8 (86-90%)

+
2-3 x 3 @ 85-90%H3

Rest 3 to 4-minutes between sets

A) 3 sets for quality

Staggered stance RDL x 8-10 reps /side
Bird dog row x 8-10 reps /side
Side plank x 30s / side

B) EMOM x 15 mins
Min 1-2: 15 russian swing + 10 goblet squats + 5 high box jump

Min 3: rest

Rx: 32/24 kg, 75/60 cm

C) 2-3 sets for quality
20 alternating leg V-ups
20 russian twists@light weight

Handstand hold

EMOM 12-16
1. Jumping rope skill 40sec
2. Crossing v-ups 40sec
3. Hanging grip change x 10
4. Plank weight drag x 10

Kyykky 3x5x67,5%

Penkki 3x5x67,5%

Maastaveto 5x67,5%