EMOM 8': 30" HS hold

Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
7 x ( 1 + 1+ 1) x 50% - 60%
Send off 1:30

A,
Hang Power Clean + 2 Front Squat + Split Jerk 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+2+1) in 15-20 mins.

B,
For time:
4 rounds of:
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg
7 Box Jump Overs @60/50cm
-- Rest 3 mins --
4 rounds of:
7 Box Jump Overs @60/50cm
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg

Goal: sub 8 mins on each 4 rounder

C,
Every 1 min for 5 mins do:
3 Strict Pull-ups
3 Toes-to-bars
3 Bar Muscle-ups

If this feels "easy" try adding 1 rep to each movement every round.

Basic Endurance 45 minutes.
1200m Run/Ski/Row
5 Push Up + Down Dog
:45 Handstand Hold
20 Straight leg Deadlift with Dumbbells or Kettlebell, light
1:00 + 1:00 Pigeon pose
20 Banded Squat, Barbell Overhead position

A:Power snatch doubles light weight @ 4X2
B: Power clen push press doubles light weight @4x2
C: Drop Snatch balance @5x3
D: Jerk practice

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Every 5:00 x 5 sets:
400 Meter Run/Row/Ski/
15 USA Swings @24/16kg
3-5 Wall Walk/Climb

Rx+: 8m Handstand Walk

AMRAP Ascending Ladder in 13 Minutes:
2 Wall Ball Shots @9/6kg
2 Burpees
4 Wall Ball Shots
4 Burpees
6 Wall Ball Shots
6 Burpees
etc...

WARM UP

15-20 jog or bike ride. get really warm

STRENGTH/SKILL
16 rounds
20 second on 10 second rest

Plank variation during the 20sec. Change the plank from side to on ellbow to on hands to hollow rocks. One arm off ground or one leg off ground. change it up.

4x 20 sit ups
between sets 60 sec wall sit.

WORKOUT

5min amrap
10 push ups
30 jumping jacks
20 goblet or any squat with weight in front of your body. Use heavy backpack for example.

Rest 2min

5min amrap
10 burpees
20 lunges use weight
30 plate jumps ( jump on 5-10 cm plate or step or jump over the backpack.

COOL DOWN
5-10 min calm breathing and stretching.

A,
Complete as many rounds as possible in 30 mins of:
Ski, 250 m
10 Deadlifts @142/125kg
Row, 500 m
20 Burpee Pull-ups
Bike, 1500 m
30 Wall Balls @9/6kg

Goal: 3 rounds

B,
For quality:
3x6 L/6 R Eccentric Split Stance Good Mornings, pick load
Samson Stretch, L 1 min/R 1 min
3x5 Tempo Kang Squats, pick load
3x6 Eccentric Tricep Extensions, pick load
Pec Stretch, L 1 min/R 1 min
2x6 Tempo Dumbbell Strict Press, pick load

Eccentric Split Stance Good Mornings- 6 secs lowering
Tempo Kang Squats- 3 secs lowering and 3 secs standing
Eccentric Overhead Tricep Extensions- 6 secs lowering
Tempo Dumbbell Strict Press- 3 secs up and 3 secs down

C,
Shoulder Accessory
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.