Every 2 min complete a set

Power snatch
1 x 5 @65% 1RM
1 x 4 @70%
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%

Squat snatch
1 x 5 @65% 1RM
1 x 4 @70%
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%

EMOM

• Run 1 minute
• 15 squats

The goal is to match or beat your run distance each round.

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Sali suljettu

Front Squat 3x2 + 2x1
70% — 95%

Sets 4 - 3 - 10 - 6

HS practice
HSPU practice

Partner workout
2 ends
a) 50 wall balls + hs hold
b) 40 pull up + hang
c) 50 box jumps + sand bag hold
rest 2 min b/w a, b, c

Snatch
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups