• Tripod handstand practice
• 3x5: 3s negative box handstand push up

Muut teki cleaneja, minä maveja.

For time

• 3 rounds
  • 15 hang power snatches
  • 15 pull-ups

♀ 65 lb
♂ 95 lb

Snatch high pull into 2 hang snatch
1 set @ 65% of max snatch
1 set @ 70%
2 sets @ 75%

2 power cleans & 2 jerks
1 set @ 60% of max clean and jerk
1 set @ 65%
1 set @ 70%
1 set @ 75%

Paused OH squat - 2 second pause in the bottom
3 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%

EMOM6 to finish
1. Max farmers carry in 40 secs 24kg/16kg
2. High plank hold

16 min emom

12 lunges
40 s alternative core
12 hip thrust
40 s alternative core

Emom 30

1. 8-12 cal soutu
2. 1-2 Rope climb
3. 20 du/40 su
4. 1-3 wall climb
5. 8-12 box jump
6. 8-12 T2B/T2R

EMOM 30:
Min. 1 | 8-14 cal ergo
Min. 2 | 8-12 burpee
Min. 3 | 20-40s plank hold

A: Clean 3x3-2x2-3x1
B: Deadlift 5rm
C: strict pull ups 1xMax + 2x8 lat pull downs
D: DB biceps curls 1xMax

A: 10min emom: Drop jumps x3 from 30cm box
B: Bench press 1-1-1+
C: HB back squats 5x6, amrap sista setet
D: Strict pull ups 3set
E: Over head triceps extensions 2set

Snatch technique with Kia