10 Rounds for quality 5/5
Ygig after each round
10 dB stoh
10 front squats
10m walking lunges

2x22.5kg/15kg

Time Cap 13 Mins

7 x
5 Kipping HSPU
https://vimeo.com/177023532
6 Sphinx Push-ups https://vimeo.com/178422998

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

Leuka

Snatch practice for 20 min,

3x3 Deadlift,

EMOM of KB swings for 5 min (32kg)

Skill: 5 mins working on partner assisted strict RMU

Wod: 3x10 min amraps- (2 mins rest and rotation)
1A-
Partner 1 20/17 cal ski
Partner 2 ME Pull ups

1B-
Partner 1 20/17 cal row
Partner 2 ME BJO@24/20

1C-
Partner 1 20/17 cal bike
Partner 2 ME D-Ball clusters@30/20

Wod aim: you rotate when the 20/17 cals have been reached - score is ME movements.
Go hard and fast !! High intensity throughout

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5
Mid Hang Snatch 3 x 5

4 sets:
10 Tempo Overhead squats @ 3211, you choose the weight. It should be light to moderate. Focus on hitting full depth, keeping your heels down and maintaining an "active" shoulder position. Use a PVC pipe if needed to achieve this.
rest 1:00
10 Strict Handstand push-ups (Scale with seated DB press).

rest 1:00

Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)
2nd - 6-8 Barbell Good Mornings (light loads - focus on stretching and activating your hamstrings and glutes)
3rd - Row 20sec HARD (get that breathing going)

Push ups 3xMax (fokus på form och djup)

DB Lateral raises 3x10-15