30 Minutes @ HR Zone 3

Use any machine

A.1) Power snatch +ohs 3+3
60%×1 65%×2 70%×2

B.1) Clean
60%×2 70%×2 80%×2 85%×2

C.1) Split jerk behind neck w/3.sec pause @catch
4x3

D.1) Back squat w/1.rep pause atg
60%×2 70%×2(×2) 80%×2 85%×2

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
(Rest as needed b/t exercises)

– Rest 1:00-2:00 between rounds –

Emom 14 min of:
- Odd min: 5 Snatches (RxC & Rx: Full, Sc: Power or full) @ 75% Rm.
- Even min: 10 bar facing burpees.

Roy Sundberg

30 Minutes @ HR Zone. Any Machine

4 Rounds, Rest 2:30 between movements

5 Weighted Pull-Ups
5 Incline DB Bench Press

Front Squat 1RM

RestDay!