Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances
3 Hang squat snatches

Handstand holds

Handstand circuit – 2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)

– Rest 1:00-2:00 between rounds –

Handstand hold – Accumulate 2:30-6:00 on your hands*

• Give yourself no more than 12 minutes to accumulate this time. You might want to try for a max handstand hold to start.

SNATCH II (ponnistus ja vastaanotto)

Warmup
2 sets
20 Passthrough w/PVC
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Technique
With BB
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch complex
10 min for quality:
1 Squat snatch

EMOM 8 @ increasing pace

1) SkiErg
2) BikeErg
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
5/side KB Hike cleans, alternating
+
Build up to workout weight for DB Devil’s presses and sled push
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
@ workout weight
12/8 (cal) BikeErg
6 Toes-to-bars
4 DB Devil’s presses
8 Box jump overs
12/8 (cal) SkiErg
4m Sled push

For time

• 50 alternating dumbbell snatches
• 50 wall-ball shots

♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target
♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target

LÄMMITTELY
Kiertoharkka - 2 x 30s./15s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x boksin ylitys / 20x stepperin ylitys
10x vauhtipunnerrus kp
30s. köydet

2 min lepo

EMOM 12
30s. soutu ergo
12x goblet squat
20x lankussa jalan täpäytykset
12x etuheilautus

Complete as many reps as possible in 8 minutes of
- 8 dumbbell goblet squats
- 8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

3 x e90s:
2 clean high pull+above knee hang power clean+2 push press @easy

5xe90s
3 power c&j @moderate

LÄMMITTELY
Kiertoharkka - 2 x 35s./20s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x askelkyykkykävely
10x vauhtipunnerrus kp
30s. hiihto ergo

2 min lepo

EMOM 12
30s. soutu ergo
10x goblet squat
20x lankussa jalan täpäytykset
10x tempaus lp

Gymnastics

Warm up

2 rounds of

12 KB swings
10 alt. KB power clean+ front squat
5+5 KB thrusters
10 Active to passive
10 hollow rocks
10 ring rows

Gymnastics for quality
Butterfly C2B & pull-up technique
Advanced: Bar muscle up.

Supplementary movements:
Cartwheel

Partner AMRAP 7
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.