3 position clean
Floor + hang + mid thigh
70% x 5 sets

Muscle Snatch + Over head Squat

4 x ( 3 + 1 ) Go Every 1:30

3 Position Power Snatch, ( High Hang - Hang - Floor )

5 x 3 Go Every 2:00

Overhead Squat ( Rack or Blocks )

5 x 3 Go Every 2:30

Hit three heavy singles for the day
Goal is about 90% 3x1

For time:

• 1000m row
• 20 pistol squat
• 40 dumbell clean
• 60 air squat
• 80 du

8 x alkavalla 2min
3 rinnalleveto + 2 työntö

Pidä paino maltillisena ja keskity sujuvaan tangon liikuttamiseen

Practise Handstand skills for 10-15 minutes
walking, wall climbs, holds, shoulder taps
NOT Handstand Push ups.

Kipping Handstand Push Ups

5 Sets Of 8 - 12 Repetition

• Use Abmat & Plates as needed.

Go Every 2:30

21-15-9 or 15-12-9 reps of:
Box jump 60/50cm
TTB

For Time :
5 Rounds
30 Double Unders
5+5 Single Arm DB/KB Thrusters @15/22,5kg or 16/24kg
-Rest 5:00-
150 Double Unders (or max reps in 3 minutes)
50 Single Arm DB/KB Thrusters @15/22,5kg or 16/24kg

Score : Time

Every 1 min 30s for 15 minutes (10sets)
1 squat cleans @70+%