Seated barbell overhead press 3×8

2 rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
+
HSW prep – 1-2 rounds of:
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots
+
Prep the workout weight for the snatches
* Practise few short sets toes-to-bars between weights
+
@ workout weight
7 Toes-to-bars
3 unbroken power snatches
3 unbroken hang snatches
3 unbroken squat snatches

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

12' AMRAP
10 plate GTOH
20 russian twist
30 DU

3 rnds for quality
5/5 steps KB farmer march
5/5 windshield wipers
bear pos. birddog

deadlift 1RM

EMOM35, (50 sec ON: 10 sec OFF)
1. Row 8 cal + burpee over rower
2. T2B/pull-up/strict pull-up 6-10
3. Clean & Jerk 8-10
4. Echo bike 9-12 cal
5. Dead bug/plank
6. Wallball 15-20
7. Rest/babysitting🍼

Snatch

A) Snatch WU

3 Rounds Of:

• 3 Seated Box Jump (high)
• 3 Snatch Balance (Build Up)

*rest as needed

B) E2MOM X6-8:

• 1 Snatch Pull + 1 Hang Snatch

*Build Up To Days Heavy

C) Snatch Pull

• 3x3 From Hang @100-110%

*rest 2min between sets

Squats

A) Build Up To Heavy 1RM @RPE 8.5

B) 5x2 @85%

*rest 3min between sets
*pieni vara ykköseen

For Time:
Run 5,5 km

Pause back squat 2x8

For time:
• 50 Wall Balls 20/14#
• 50 Toes-to-bar
• 50 Kettlebell Swings 53/35#
• 50 Air Bike calories
Partition reps as desired. Goal: under 14 minutes.