20min, jokaisella alkavalla minuutilla 3 x shoulder press

Power Snatch

3 reps every minute on the minute for 10 minutes @ 75%
Touch and go

– Then –

5 rounds

5 Hang Cleans (60 kg)
10 Burpee Box Jumps (60 cm)

A.
Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

B.
Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run

Eka seurantatulos pyöräergometrilla + lihaskuntotesti, tulokset salaiset :D

1-3-5-7-9
wtd Pistols, e.l., 12/7.5
Strict HSPU
-> 25 DUs each round
TC: 12

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8

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Performance
AMRAP 9 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9…
Power Snatch 155/105
Ring Muscle-Up

The barbell should be on the heavy side of medium for you. All singles are okay.

Fitness
AMRAP 9 Minutes:
5 Power Snatches 115/80
5 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy for you. Scale to regular Pull-Ups or Jumping Chest-to-Bar as needed.

Post rounds, reps, and Rx to comments. ![]

105 min
A. Warm up

B. Strict HSPU
10 kg plate x 4,3,3

C. Skillwork: HSW practice for 25 min

D. Hatch squat program week 5 day 2
Back squat 6x52.5 6x60 6x65 6x65
Front squat 5x45 5x47.5 5x52.5 5x52.5

E. Bench press 10x37.5 10x37.5 9x37.5

F. 3 sets of: kipping HSPU x max reps, 5 kg plates
9,6,6

G. 3 sets of:
Vinopenkkipunnerrus käsipainoilla 3x8x25 lbs

H. Skillwork: C2B practice for 30 reps

90 min
A. WU & HSPU ladder
HSPU rxd x 5 reps :)
HSPU from 10 kg plates x 6 reps :)

B. Skillwork: HSW practice for 10 min

C. 15 min time to find 1 RM push press
3x25 35 40 45 50 52.5 ei

D. Bench press

E. For time:
10 - 8 - 6 - 4 - 2 HSPU 5 kg plates
150 m run
Result: 13.07
149/170

F. 3 sets of:
DB bench press 2x12x25 lbs 1x10x25 lbs
KB push press 3x15x8 kg
Vipunostot 2x12x10 lbs 2x8x10 lbs

105 min
Warm up 15 min

A. Hatch squat program week 6 day 1
Back squat 6x57.5 6x65 3x72.5 2x77.5
Front squat 5x47.5 4x55 4x60 4x60

A.
Three sets for times of:
12 Ring Dips > pull up
12 Alternating Pistols with 24/16 kg Kettlebell > no weight
30 Double-Unders
6 Strict Handstand Push-Ups > not done
Rest as needed
2.19, 2.09, 2.04

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Snatches (135/95 lbs) > 32.5
10 Toes to Bar
15 Box Jump-Overs (24″/20″)
Result: 3+25 = 115

Rest 8 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (135/95 lbs) > front rack walking lunges 40 kg
10 Back Squats (135/95 lbs) > 40 kg
10 Burpees Over the Barbell
Result: 2+4 = 64
168/193

105 min
WU for 15 min

A. Every 2 min, for 10 min (5 sets):
Strict HSPU x 3-4 reps
10 kg plate under abmat 3,4,4,4,3 = 20

B. Skillwork: HSW practice for 15 min

C. Strength: strict seated shoulder press x 4 reps

D. Every 3 min, for 12 min (4 sets):
Kipping HSPU x max reps from 5 kg plates
7,5,4,4 = 20
Abmat
9,6,5

E. Apuliikkeet
Every 2 min, for 10 min (5 sets):
Strict ring dips 5x4 reps

Takaolkapäät 3x10x35 lbs

DB push press 3x12x25 lbs