For quality:
Spend 10-15 mins to build up to an estimated max weight that you are planning on hitting for the day.

—— then ——
2 Wall Walks
15 DU
3-5 Snatches (weight 1)
—— Adjust loads ——
2 Wall Walks
15 DU
1-3 Snatches (weight 2)
3-5 Strict Handstand Push-ups
15 DU

• Rest ~5 mins before starting the workout.

Humanflag progression workout

Penkki 2x2x87,5%

Kyykky 2x1x85%

Ojentajat käsipainoilla 5x8-12

FOR QUALITY
1:00/1:00 Quad Roller or Stretch
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

A) 3 sets for quality
1 1/2 goblet split squats x 8 reps/side
KB death march x 16 steps total

B) ‘Kettlebell Chief’ with partner

20 rounds for time (relay style)
3 dead cleans (2x24/16 kg)
6 push ups
9 air squats

Time cap: 15 mins.

C) Afterparty
3 sets
10/10 KB plank pull through
rest 1 min. between sets

4 rnds
25 cal row
30 ghd sit ups
15 push ups
- HR @ 70%

FOR TIME:
6-12-18-12-6 reps of:
kb floor press @2x14/20kg
pistol squats
toes to bar

tc: 14min

3 Back Squat + 3 Box Jump
5x every 3 min
3 @75%
- have the box next to your back squat set up and perform the jumps asap after squats
- box should be as high as possible

Snatch seg Pull
3x every 2 min
3 reps @ 85%
3s. pause at start, knee and hip

POWER CLEAN PROG 5/6

Every 90s x9
3x3 power clean
3x2 power clean
3x1 power clean