5x2 Power Snatch balance with 3s pause

90-110% 1 RM SNATCH

AMRAP 8

10 m HS Walk
12 TTB

Kipping Handstand Push-Up Practice

Starting from a solid tripod position, practice the rhythm and timing of the kHSPU.

• If you have solid strict HSPU negatives, then you may practice starting from the top and lowering into the tripod. If not, save your neck and start from the bottom and focus on the up only.

2 rounds:
5+5 Lying Shoulder Circles video
5-10 Down Dog to Cobra video

EMOM 10 (amrap)

Work :40 , Rest :20

Bar facing burpees

..directly into

In 5 min

Hang Power Clean 2RM

(toistot ja kilot)

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
50 kettlebell ground to overhead 70/53 or 53/35
40 cal row
30 push ups or strict hspu
20 step ups or box jumps
30 hanging knee raises or toes to ring
40 lateral hopovers
50 kettlebell swings

Opt(12)
1600m walk/run
bench or strict 5x2 tempo 3-3
5x5 superman
2x8 back squat

Finisher
50 knee tap to full sit up
1:00 min hamstring stretch

Kolmen-neljän hengen joukkueissa

Tee yhteensä

180 kahvakuulaheilautusta (kettlebell swing)
60 köysilaskeutumista (rope ascend)

(1 köysilaskeutuminen = 3 köysikiipeily)

1 tekee, muut lepää

Row 5k

Penkki 5x5x60%
Kyykky 4x3x70%
Kapea penkki 4x8
Kulmasoutu 4x8

5 Rounds for Time
15 USA Kettlebell Swings @24/16 kg
10 C2B Pull-Ups
5 Squat Snatches @40/25kg

TC: 16'