Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 Cal Row
• 12 Snatch @35kg
• 9 Burpee to target

12:00–24:00

3 Rounds For Time:

• 12 Cal Ski
• 9 Snatch @45kg
• 6 Burpee Pull Up

24:00-36:00

3 Rounds For Time:

• 3 Wall Walk
• 6 Snatch @60kg
• 4 Burpee C2B

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

** HSW Speed** – 2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 lateral burpees over the bar
• 15 thrusters (♀ 65 lb, ♂ 95 lb)
• 15 lateral burpees over the bar
• 9 thrusters (♀ 65 lb, ♂ 95 lb)
• 9 lateral burpees over the bar

4 rounds, set every 1:30
6 Push Presses
8 Bent over Rows

3 Rounds YGIG/round
10 Landmine half kneeling press R+L
10 Landmine row R+L

Finisher
10-5 Bicep Curls
5-10 Tricep extensions

Barbell does not touch the ground

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

Hang squat snatch, 3 sets

6 – 8 (TnG) @ 45+%1RM snatch

– Rest as needed between sets –

Intent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Note. You can do these “bolted” or without moving your feet. This can be an effective and fast style for cycling, and can help with the balance
Weight. Only go as heavy as where you can still move through the set without pausing. Start @ 45%1RM snatch, then build up from there to see how heavy you can go and still move smoothly.

Liikeparina linkkari.

Lepo 1-1,5min.

2 rep max thruster

AMRAP18:
16 cal 3row
15 sycro box over burbee
10 syncro devil’s press 1x15 kg
15 TTB