🌸🍓🫐🍊🌸

For time:

3 rounds:
10 Handstand push-ups
20 Toes-to-bars
2 rounds:
10 Strict handstand push-ups
5 Rope climbs,15 feet
1 round:
10 Chest-to-wall handstand push-ups
20 Ring muscle-ups

Time cap: 15 minutes (You can ignore the time cap as wanted if think you can finish the workout)

Rear foot elevated split squat

3 x 6-10/side @ 2 RIR, rest 3:00 between sets

Floating clean pull

3 to 4 x 5 @ 80-90%1RM clean, go every 2:30-3:00

• Note that the barbell doesn’t touch the floor between the repetitions on the floating clean pull – This is a high tension movement that will strengthen your posture on the pull and reinforce the proper pulling position from the floor (IF you do the drill correctly).

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

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CLEAN + JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min

3 x 5

Samoilla painoilla 3x2

*split alternating both side double sets
2x1x[3+2]@barbell, 2+1@50%, 2x1x[2+1]@60%, 2+1@65%, jerk-%, rest btw sets 2min

EMOM24

1. Wallball
2. Situps
3. DB hang clean & jerk with 1 DB
4. Devil's press with 1 DB
5. Cal machine
6. Rest

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5 Elbow Bridge-ups
50/35 cal Bike or Row @ 3-4 RPE