3-Position snatch (Floor, below the knee, above the knee)

8 x 1+1+1 @ 65-75%, go every 1:00-1:30

100 push jerk 30kg
90 lunge
80 DB snatch 15kg
70 hang power clean 30kg
60 sit up
50 front squat 35kg
40 pull ups
30 double unders
20 push ups
10 wall walks

Freestanding handstand hold – Accumulate 1:00 – 2:00 on your hands*

• Give yourself no more than six (6) attempts to accumulate the time. You can try doing the holds on parallettes if wanted.

Penkkipunnerrus 4 x 10

A,
Back Squat Progression (2nd Cycle -Week 1)
-add 2,5- 5kg to your training max

1x5 @65% of training max (1 RM 90%)
1x5 @75%
1x5+ AMRAP @85%

Rest 1-2 mins btw sets

B, 3 sets:
-Wall Single Leg RDL x12 (3 sec down) @light
-Single Leg Eccentric Step Down x8 (deficit + @light)

C, WOD: (Partner Workout)
For max reps:
3:00 Sandbag Shoulder Squat @30/45
3:00 Rowing no arms or Bike (cals)
3:00 KB Sumo Deadlift High Pull @16/20
3:00 Burpee Box Jump Overs @50/60 cm

P1 works while P2 rests.

4 supersets:
15 Banded Pull-ups
15 Seated DB Shoulder Presses RPE 8
- Rest 1:30-2min btw sets

Accumulate 5min
Sandbag Bearhug Carry 60/40kg
- Keep walking when you're holding the sandbag

Alternate A1/A2

A1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2
A2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

A)
TGU practice
1/side + 1 press in every position

B)
50 complexes for time with double KB
1 clean
1 front squat
1 push jerk

C)
3 rounds for quality
5/5 windmill
10 strict toes to bar/knee raise

3 rounds:
a) sandbag carry 40m
b)t2b
c)burpee to target

2min rest

3 rounds:
a) farmers carry 60m
b) wall walk
c) db snatch