Skills

10-15 Minutes RMU

For time :

Row 1000/900m
10m Handstand Walk ( 2,5m Unbroken )
...into 4 rounds
5 Power Clean 90/60kg
10 Handstand Push-Ups
15 Toes To Bar
...into
10m Handstand Walk ( 2,5m Unbroken )
Ski 1000/900m

TC 18

Uimahalli

A: FC Bulgarian split squat 4set
B: Kb swing 10x15
C: SL elevated calf raises 2set

Skills

Handstand Walk ( piruetes, turn around.... )

15 minutes.

VOIMA
4x6-8, new set every 4 minutes
Kettlebell front squat
+ 20s KB front rack hold

6 + 6 One ARM Thrusters
9 box jumps
6 push-ups
3 pull-ups

A:
Skill Primer
Dip Muscle Snatch, Power Position Power Snatch & Pause OHS (5-8 sets x 2+2+2)

B:
Power Position Snatch
(8 sets x 2 / 60%-70%)

A,
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
5 Ring Muscle-ups
5 Back Squats @125/84kg
7 Toes-to-rings

Goal: Sub 15 min

C,
4 rounds for quality of:
10 Landmine Rotations, pick load
10 L/10 R Paloff Press, pick load
Banded Deadbug, 20 secs

3-4 rounds.

EMOM 6
1 Hang Squat Snatch