2 Snatches (80%)

Alternate B1 / B2

B1. Seated DB press* – 3 x 8-10 @ RPE 7 (3 RIR), Rest 1:00 before B2
B2. Single arm DB row– 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before B1

• Note this is seated on a bench (NOT floor like on a Z-press).

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Skill Conditioning

EMOM 12 min (4 rounds)
Min 1) Double unders
Min 2) C2B pull-ups
Min 3) handstand walk

*Itse saa määrittää x-määrän toistoja

Hang Squat clean 3 RM

Then depending on your weaknesses choose ONE of the following:

4a Met-Con

AMRAP 5 min

150 empty sled push (75 out 75 back)
5 hang power snatch 155/105 lbs

4b Gymnastics

AMRAP 5 minutes

30 DU
10 Alternating weighted pistols 53/35 lbs KB

Deadlift 4 RM, then 3x4 @ 90%

Back squat jumps 4x8 reps

For Time :

► 1 600 Run
► 2' Rest
► 0 800 Run
► 2' Rest
► 1 600 Run
► 2' Rest
► 0 800 Run