1:30/1:00/0:30 each @ increasing pace
1) Row 2) Air bike
+
1-2 Rounds
8 Box step ups
8 Handstand shoulder shrugs
3-5 Rope climb pull-ups from floor
5/side Pistols to a band
+
1-2 Rounds
4-6 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
@ workout pace
500m BikeErg
10 GHD sit-ups
1 Rope climb
500m BikeErg
10 Single-leg squats, alt
25’/7.62m HSW

Handstand hold – Accumulate 2:00-4:00 on your hands*

Give yourself no more than 10-minutes to accumulate this time
Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

Alternate A1/A2

A1. Strict press, rest 2:00 before A2
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*

A2. Strict pull up, rest 2:00 before A1
3 Sets of:
1 @ 88-94%1RM (2-3 RIR)
– Rest 0:20-0:30 –
6 @ 74+%1RM*

Flow. 1 strict press @ 88-94%, rest 0:20-30, 6 strict press @ 74+%, rest 2:00, 1 strict pull up @ 88-94%, rest 0:20-30, 6 strict pull up @ 74+%, rest 2:00, etc until 3 sets of each complete

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups

E2MOM 6

3 - Position Squat Clean ( High Hang - Knee - Floor

Building ~65%

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
5/way Scapular rolls
+
Build to workout weight for deadlift
* You can “pre warm-up” front squat as you build up the deadlift (up to workout FS weight)
** Do a few short sets of burpee pull-ups, chest-to-bar pull-ups and bar-facing burpees between deadlift/FS sets
+
5-3-1 @ workout weight
Deadlifts
Burpee pull-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Kyykky 1x80%

Tempo-kyykky 3x6x40% (3/1/3)

Pystysoutu käsipainoilla 4x15

Etuheilautus 3x30

Snatch

A) Build Up To Days Heavy

• 3 Power Snatch From Blocks (Above Knee)

B) Hang Squat Snatch From Blocks

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x2 @110%

Metcon

5x 2min on/2min Off:

• 10 Power Clean @60kg
• 3 Wall Walk
• AMRAP: Burpee Pull Up

Accessories

A) 3-4x Superset

• 8/8 Bulgarian Split Squat (2xDB)
• 45-60s Spanish Squat Hold

B) 3-4 Rounds For Quality:

• 10-15 Seated DB Lateral Raise
• 10-15 Barbell High Hang Muscle Snatch (Älä hae jaloista vauhtia, pelkkää yläkroppaa)