For time:

400m Run (each round)

15 – 12 – 9
Squat cleans @ 70/47.5kg
Strict deficit handstand push-ups*, 3.5/2″

• The intent is for HSPU to match the Clean effort, choose a deficit (or no deficit) that forces you to break them to sets.

Target time. < 14:00 CAP 17:00

Overview. This triplet covers a lot of ground in terms of movement patterns. Each movement represents an opportunity to make up time ( = plan your approach based on your strengths).
Pacing. Aim for a repeatable 400 pace (your best 5km pace is a good reference point). To do well here, you don’t want a big drop-off on the run between the rounds. The cleans will either be touch and go OR most likely quick singles. Make sure to extend at the top on the reps (as it’s VERY easy to cut these short). It’s best to break the HSPU into sets (e.g. 5-5-5 or 3-3-3-3-3, 4-4-4 or 3-3-3-3 and 5-4 or 3-3-3) to avoid getting stuck in the later rounds.
Remember that in a 3 round piece like this, it’s the 2nd round that often feels the worst (but if you can push here you’ll likely get a solid time).

Squat clean → 61/43kg

HSPU → Reduce deficit → Strict HSPU → Kipping HSPU

A: Power snatch+ drop snatch+ squat snatch
B:Squat clean doubles
C: Pause Split jerk doubles from rack

Amrap 15’
5-5 x Clean&Press
8 x Goblet Squat
11 x Sit-up

Rest 5’

Amrap 15’
5-5 x Snatch
8-8 x OH Reverse Lunge
15 x V-Up

Afterparty
Amrap 3’
Plank

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5 RFT:

5 DB man makers 2x22.5kg
15m sandbag bearhug walk 200lbs

AMRAP8
1-2-3-4… wall climb
3-6-9-12… toes to Bar
5-10-15-20.. KBS (heavy)

For Total Load:
5 Sets of 2

Workouts of the week 7 hours, x 6
Deload week

FOR TIME 15' T.C. OF:
50 SINGLE KB FRONT RACK LOUNGE (25/25) 24/16 - 16/12
40 KB SNATCH (20/20)
30 BURPEES OVER THE KB
20 SINGLE KB DEVIL PRESS + OVERHEAD BOX STEP UP (10/10)

Squat Snatch

Every 20 sec x 30 (10 min total)
1 Snatch
Use 65-70% of your most recent 1RM Snatch. Focus on a fast and efficient setup.