Every minute on the minute, until failure

• 1 power clean
• 2 power cleans
• 3 power cleans
• ... etc.

Continue this sequence until you are no longer able to complete the power cleans within the minute.

♀ 115 lb
♂ 165 lb

20 MIN HANDSTAND PRACTICE

.

HOLDS

3 rounds:

20-30s chin up hold

10-20s Dip hold (bottom positon)

20-30s Squat hold on a wall (weighted)

20-30s Dip hold (on top of dip position)

12 minute EMOM on the 1:30
2 DB strict press
2 DB push press
2 BB deadlifts
2 HPC’s
2 Front Squats

35lb DBs
135lbs on bar

Rest day

Kyykky 6x4x75%

Pystypunnerrus 5x6

Suorinjaloin maastaveto 5x10

Situps 5x15

AMRAP 9
7 Hang Power Snatch + Overhead Squat 45/30kg
15 American Swing 24/16kg
8 One Leg TTB, alternating

135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25

2.WL
A. High-hang snatch 4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 42.5 kg

B. Snatch pull with 3 s. first pull
4x4x85 % of your 1 RM snatch
Rest 2 min between sets
- 47.5 kg

C. Snatch balance 3x2
"2 reps in the tank"
New set every 2 minutes
- 35 37.5 40 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. SL hip thrust w/DB - 15 lbs, 8+8
3. Heavy double KB front rack walk or D-ball carry walk - 2 x 16 kg

Back squat 3x3

3,000 Meter Tempo Row

0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: Recovery