Paused Deadlift

6xevery 2 min
2 @75%
*Pausing 2 Seconds below the knee on your way up
* no droping, take the weight up and down in 100% controll
- calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71.25kg

Handstand Push Up

4x every 2:30
5 HSPU
+
15 DBL DB Push Press @ ahafa

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of double unders
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

15min EMOM
Power Snatch + Hang Snatch
Start @65% - increase every 1-3 if you’re moving well

30s on - 30s off for 5 rounds:
a) Toes to rings
b) alt. Pistol squat
c) ring dips
d) rope climb
e) rest

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press@22,5/15kg
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

3 Rounds

20 Shoulder Taps
5 Box Jumps
5 + 5 One Foot Hip Thrust
3 Shoulder Press
3 Split Jerk
3 Front Squats

6 Sets :

Set 1 : 5 Power Snatches @ 65%
Set 2 : 5 Power Snatches @ 75%
Set 3 : 5 Power Snatches @ 78%
Set 4 : 5 Power Snatches @ 78%
Set 5 : 5 Power Snatches @ 78%
Set 6 : Max Power Snatches @ 78%

Rest 1:30 Between Sets.

• Touch and Go

• Score total reps completed for your max set.

Shoulder Press 6 RM

Strict CTB 3 x Max Reps

Chest Supported Dumbbell Row 4 x 6 Rest 2:00

Pike Push-Ups 3 x 15 ( Deficit )

Every 2minx5
9 burpees to target
Max unbroken pull ups