2-3rounds:

10-20 heavy kbs
10-20 GHD sit up

Overhead squat 3x3, 2x2, 1x1

EMOM12
-10-12 t2b
-4 sandbag clean 60kg

Strength: 20 mins to perform
5x3 snatch pull to knee(3 sec pause)@90-100%
3x3 hang power snatch + ohs@70% and build
3x1 snatch (stay light and work on form)

Wod: 15 min amrap
DBsquat 10r/10l
DBC&J 20 reps alternate
DBOHL 10r/10L
DBSnatch 20 reps alternate
@22.5/15kg (1DB)
After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.

Herkistelyä ennen ykkösiä
@<95%
Rest as needed

REST OR Active Recovery Session
Breathing and Streching
then
3 rounds
6+6 windmill @light weight
3 min air bike (nose breathing)
6 thorahic bridge
3 min ski
12 cossack squats
3 min row
6 wall squats

EMOM x 32
1) bike
2) 1-3 rope climb
3) ski
4) 5-10m hs walk scaled 2-3 wall walk

Target average hr zone 2

3x

-2 clean pull + 2 hang squat clean
*2min rest

5 sets:
3 bench presses @RPE 8
6-10 DB bent over rows
2,5 min rest

3 Sets:
1 Minute Handstand Hold (Wall)
Rest 30 Seconds
1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Handstand Push-ups

Rest 3 Minutes Between Sets.