Build to a heavy hang snatch
*no more than 3 misses

Snatch high pulls
3 @ 100% of 1RM snatch
3 @ 105% of 1RM snatch
2 x 3 @ 110% of 1RM snatch

Tempo front squats - 6 seconds on the way down, controlled on the way up
4 x 3 @ 55% of 1RM front squat

Accessories
4 rounds:
25metre sandbag walk
25metre farmers carry @ 32/24

Deload cycle

A: Complete 20 x rounds of Strict KTE

B: Build 2 and 1/2 mins of L Sit

C: Complete 40 swings on rings

D: 100 Pull Ups- every break 20 DU

21-15-9-6

machine
hang power clean@40/30kg
stoh

(Target under 10, Time cap 12min)

For Time
800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 Deadlifts (225/185 lb)
12 Pull-Ups
800 meter Run

12min
1. min 6-8 thruster 40/30kg
2. min 8-12 käsipaino tempaus

2min lepo

12min
1. min 10-15 seinäpallo
2. min 6-8 leuanveto (rinta tankoon)

Clean 4 x 3 rest 2 min between sets. These are NOT touch & go. Only good lifts so don't go to failure.

Rest 2 min, then

One set of tng power clean x 10 reps. We will repeat this for next 3 weeks so don't go nuts.

5 x 7 vauhtipunnerrus

-Harjoitellaan punnerrus
-Harjoitellaan kyykky
-Harjoitellaan kippi / leuka

5 rounds for quality

• 030 L-sit hold
• 100 handstand hold
• 130 dead-hang hold

Rest 2 minutes between rounds.