Complete as many rounds as possible in 6 minutes of

• 12 power cleans
• 21 squats

♀ 125 lb ♂ 185 lb

EILINEN tai

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

Build to a Heavy Set of 8

“Holleyman”

30 rounds for time
5 wall balls 9/6 kg
3 HSPU
1 power clean

EMOM 12 min.
1: 6/6 kettlebell snatch
2: 12 target burpee
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell thruster
2: 12 box jump over
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell front rack lunge
2: 40 “ gun walk @15/10kg plate
3: 15/12 cal. bike/row/ski
4: rest

A: Squat clean without hip contact+ low hang squat clean up to heavy x3
B: Hip snatch+ squat snatch up to heavy x3
C: Every 30 sec. Triple snatch pull,@100% of snatch x5

Warm-up
800m Run @ easy pace
+
2 Rounds
8 Scapula push-ups
0:30 Hang from bar
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for hang squat cleans
* Practice a few sets of HSPUs between sets
+
1-2 Rounds @ workout weight
200m Run
2 Hang squat cleans
4 Handstand push-ups