3 rounds
10 hollow rocks
10 arch rocks
30 sec plank

Kick up to the wall 3 x 10 sec hold (ensure you keep arch position throughout)
Hip hops - 3 x 10 practising driving through the hips for the kipping HSPU
Pike HSPU off a box - 3 x 10
Attempts at kipping HSPU - trying to develop 3 x max effort sets. Increase number of abmats if needed

EMOM/6
10 kipping/butterfly pull ups - banded if needed

EMOM/10
1. 12/10 cal ski
2. 30-60 double unders depending on skill level

20 Squats
50m FC
500m Cardio
40 WB
10 Chin Thrust / 30PushUps
500m Cardio
30BP
40SitUp
500m Cardio

Front rack reverse lunges

3 x (6+6)
2 x (4+4)

Go every 3:00

Bench press 6 RM, then 3x4 @ same weight

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

Nousevilla painoilla

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

Amrap 25

15/12 cal row
1 round of Cindy
3 power clean and jerks

Add 3 power clean and jerks per rounds

3 K Run TT