2 rounds:
*30 pull ups
*30 push ups

Every min 3 burpees untill the work is done

Practice Ring MU Toe Nail strict
transition 5-10min
+
7x1 Muscle Up Negative
*Preform with as much
control as possible, lower
to rings place toes on
ground transition through
and to kneeling
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

• Lontoon bussi
• Levypainojen kanto toiseen saliin ja takaisin

Complete as many rounds as possible in 12 minutes of

• 3 rope climbs, from seated to 10 ft.
• 50 double-unders

Intermediate Class @ 7:00 pm
- Strength
1) Hang Power Snatch - EMOM X 10 minutes x 5 reps (each minute for 10 minutes, you will perform 5 Hang Power Snatches with a barbell. Stay light and focus on developing technique and proper movement patterns
- Met-con
- 15 min. AMRAP (As Many Rounds/Reps As Possible):
• 20 1-Arm Alternating DB Snatches
• 20 Wall Balls or Medicine Ball Squat Cleans
• 50 Single Unders or 50 Jumps in Place

Lower body mobility

5 min easy row, bike, run etc.

Ball press/smash foot, 2min/side
Easy foam roll x10 /spot
Butt: foam roll/smash
Lower back: foam roll, smash, twist

Stretch:
Hamstring + adductor combo
Hip flexors
Calves x2
Lower back twists
Wall-assisted x3

Dynamic:
Banded hip/ankle circles
Banded squat bottom
Squat to hams. stretch
Lunges

Clean and Jerk
Every 90 seconds for 10 reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk

Work up to a medium-heavy load for the day.

---

10 Rounds for Time:
3 Power Snatches 135/95
3 Handstand Push-Ups

The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.

Post time and Rx to comments.

Every 90 seconds for 10 sets :
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang.
The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.

For Time:
60/45 Calorie Row
120 Double-Unders
80 Russian Kettlebell Swings 24/16kg
800m Run

Scale Double-Unders to singles as needed, or to 40 attempts. Use a kettlebell that allows you to get through the 80 reps in 2-4 sets.

A: 5 x 5 Push Press

B: 10 Min EMOM. Alt;
A. 7 hspu
B. 8 T2B

2 Min Rest

10 Min EMOM
C. 150-200m Run
D. 7 Ring Dip ( Push Up)

Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each