DB bench press 3x15 reps

EMOM 15

Minute 1: Handstand Hold 0:30
Minute 2 : 8 - 10 Push Ups
Minute 3 : Easy Ergo

For load

• Build to a 1-rep-max snatch

Compare to 250929.

Gymnastic Testing
1) Max reps of Double unders (unbroken set) or max reps in 3 min
if you are good with double unders go for unbroken set
if you still are having some trouble with them get max reps in 3min.

2) Max reps of c2b/kipping or strict pull ups (goal 8+)
then perform 3x 50-60% of max reps. Rest 2 min bwn

3) Max reps of Strict HSPU (goal 8+) use enough scale to get this.
then perform 3 sets x 50-60% of max reps. Rest 2 min bwn

4) Max reps unbroken toes to bars (1 set) (10 min cap for toes to bars)
then perform 3x 50-60% of max reps. Rest 2 min bwn

scale toes to bars for kipping leg raises (over 90 degrees)
or v-ups (on v-ups you are not allowed to rest no more than 1 sec in
the ground)

Strict Pull-Ups

4-4-4-4-4

Go Every 2:30

Deload week before new block

Snatch balance
3 sets of 3 @ 50% of 1RM snatch

Snatch
5 sets of 3 reps with a 1 sec pause as you break from the floor and again above the knee @ 60% of 1RM snatch

Front squat
Tempo - 3 seconds on way down, controlled on the way up
4 sets of 3 reps @ 50% of 1RM front squat

Accessories
Single leg RDL 3 sets of 12 @ 7RPE
Leg extension 3 sets of 12 @ 7RPE
Calf raises (machine or off a plate standing) 3 sets of 12 @ 7RPE
Accumulate 3 mins in a high plank hold

1RM, päivän paras

“Grace”
30 Clean & Jerks

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