A:Muscle snach 2 Rm
B: Clean pull + hip power clean +hip squat clean up to heavy
C: Emom ‘8:
1. 5x tng snach pull @max snatch
2.Alt. DB snatch x8-8

Snatch complex
E90S for 12min (8sets)
1 Snatch DL
2 Snatch pull
1 Snatch
+
6rft
5 D-ball over Shoulder
50 DU

For Quality
Every 4 min for 16 minutes (4 sets)
5-15m hs walk (max :45 sec)
8-15 toes to bars
5-15m hs walk (max :45 sec)

scale hs walk to 2 perfect form wall walks.
This is gymnastic skill workout, goal is unbroken sets on both movements.
target sub 2.5 min , cap 3 min.

21-15-9
Air Squat
Burpee
Run 750m

Kierrokset vuorotellen parin kanssa

Rest day - what did you do?

@0:00
“Jackie”
1000m row
50 thrusters 45/35
30 pull-ups
*time cap 15:00

@16:00
8 minute AMRAP
Burpees to 7” target

*workout starts with Jackie. Record time taken to do Jackie unless you reach the 15:00 time cap. Rest until the clock reaches 16:00 the start burpees

*for every burpee you do -0:01 off your jackie time. For example you get done with jackie at 10:54 and you do 40 burpees your score would be 10:14.

800 Meter Run
50 Toes to Bar
1000/750m Row / (2000/1500m Bike)
50 HSPU
800 Meter Run

(Time cap: 25min.)

20-25%+- Muscle up / C2B / Pull up

HSPU practice
E3M for 9min (3set)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict Hspu @30A1
Advanced
Amrap strict Hspu
+
”Nicole”
20min Amrap:
400m run
Amrap pull ups

TEST ENDURANCE

2:30min Work /0:30min Rest
x 8 Sets

250/200m Row
10 Burpees over the Rower
Remained Time Row for Distance (meter)