For athlete who has 0-4 strict hspu and can get to handstand and headstand easily

5 x 1 negative hspu (
5 sec down, starting from a handstand)

*Every 2min

*Find a max deficit

12min amrap

• 1 rope climb
• 15 kb swing 24/16kg
• 20 air squat

For time:

• Row 3,000 meters
• 300 double-unders
• Run 3 miles

3-4 rounds for quality

8+8 DB reverse lunge
10 DB shoulder press
12 V-up
40 m double KB front rack carry

• rest as needed between rounds

10 x Every 90 seconds

Power snatch + snatch balance (1+1)

Snatch Grip Press BHD Neck

3 x 8 AHAP

Send Off 3:00

Good Mornings AHAP

4 Sets of 8

Go Every 2:30

Find front squat 1rm.

Note: jos olet juuri tullut on rampilta ja et ole tehnyt aiemmin etukyykkyä niin ykkösmaksimin sijaan tee 4 x 5 reps tangolla/kevyillä painoilla tekniikka edellä

1. 5 power snatch 60/40kg
2. 14 jump lunges

Partner AMRAP 8

8cal row
8 s.a Db reverse lunge@22,5/15kg