For time:
$ in, 40m HS-Walk
4 Rounds:
30 DU
15 T2B
$ out, 40m HS-Walk

Scaled:
40m HS-Walk = 120 HS Walking Steps

4x3 Max effort wb shots
Rest 60s

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4x3 Power clean into push jerk
Rest 2min

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4x2 snatch balance
Rest 90s

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4x5 snatch grip push press behind the neck
Rest 2min

Harjoitellaan osiot A ja B

A) Käsilläseisonta

• boxi
• boxilta seinälle
• potku seinälle
• vapaa käsilläseisonta

B) Käsilläseisontapunnerrus (HSPU)

• boxilta
• negatiivinen
• lantioharjoite
• kippi

Loppuun laadukkaasti

9 min HSPU EMOM
0-3 min 1-3 toistoa
3-6 min 3-5 toistoa
6-9 min 5-7 toistoa

Take the weekend to relax or pick up some training session which you havent done yet.
But, we are having clean&jerks and back squats + midboby strenght on monday so dont do anything which will harm them.

3 x 6 V.1/120s (2-0-X-1)

Thruster 2-4-6-8-10-8-6-4-2

Deadlift 12-10-8-6 reps

3 rounds for quality of:
10 (Weighted) Strict Ring Dips
8 (Weighted) Strict Pull-ups
8/8 Single Arm DB Bent Over Rows

3 rounds for quality of:
30m Double KB OH Carry, pick load
20 Banded Face Pulls
20 Banded Tricep Push Downs

AMRAP 7:
7 Power Snatches @35/25kg
7 Bar Facing Burpees
7 Toes-to-bars
Rest 30 sec

-- Rest 3 mins --

AMRAP 7:
7 Power Snatches @42/30kg
7 Bar Facing Burpees
7 Toes-to-bars
Rest 30 sec

• Goal: 3+ rounds each AMRAP