Chipper for time:

50 cal row
40 burpees
30 BW deadlift
20 HSPU
10 ring dips
5 bar MU

Amrap 10

12 push jerks
12 Pull-ups

L1: 50/35kg /kipping pull-up
L2: 60/40kg/ C2B

-goal 4+ rounds

Front squat 2 reps EMOM 15 @80%

Passive hang

• Combine 5 minutes of passive hang (e.g. 10x30s.)

It is harder than it looks. Here's an example:

4 sets, rest as needed between sets

7 Front Squat + 13 Back Squat AHAFA

Bar from the ground, or use a rack for switching the bar to your neck.
Rest as needed. We will redo this same workout for next 2 weeks. Scale if needed.

8min alkavalla minuutilla

1. 5-10 leuanveto
2. 15 käsipainotempaus

Use ~50% of heavy single and complete for quality:

5 rounds
1 Power snatch
1 hang snatch
1 Sn balance
2 OHS

rest as needed

-unbroken complex

Back Squat
7-7-6-5

Use 80-85%
Rest atleast 2 min between

Snatch + hang snatch. Heaviest of the day in 20 minutes.

Työntö saksaten 1,1,1,1,1

nousevilla painoilla