10 Squat Cleans (60%) + 6m Handstand Walk
8 Squat Cleans (68%) + 12m Handstand Walk
6 Squat Cleans (75%) + 18m Handstand Walk
4 Squat Cleans (83%) +24m Handstand Walk
2 Squat Cleans (90%) + 30m Handstand Walk

Strength: 20 mins to perform
1A: pull up programme
1B: remaining time
3rm bench press - Athlete
5rm bench press- intermediate
5x10 bench press - beginner

Wod: 21-15-9
T2B
SDHP@40/30
Thrusters@40/30

Wod: keep intensity high break up 21s and 15s in no more than 2 sets and aim to go unbroken on 9s. Keep this Wod fast , scale volume to get desired effect.

Single Leg DB RDLs w. support: 4 x 6-10 each. Rest 60s.

5 Rounds for quality of:

5 Strict Toes-to-bar
5 Strict Knee-to-elbows
10 V-Ups
10 Knee-hugs
15 Back Extensions (GHD)
6/6 Saxon Side Bends
~30sec Sandbag Hold

(1min rest between)

10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 80/60
Round 2: 70/50
Round 3: 60/40

20 min AMRAP:
6 deadlifts (155#)
7 burpee pull ups
10 kb swings (1 pood)
200 m run

Every 5 minutes (6 sets):
15 Goblet squats 16/12 kg
500 m row or ski
30 double unders

Rest the remaining time of the sets. Scale the number of DU’s up or down if needed.

Chin up 1 RM (heaviest weight), then max reps without weight or thicker band

Find your 1 RM of clean&jerk in 15 min.
Valid power clean, squat clean, push jerk or split jerk

Lämmittely: Päivän liikkeet

Cluster

20 AMRAP
2 Cluster 100/70
4 Box jump 70/60
8 Bar over burpee