For time :

21-15-9
Deadlift 70/50kg
Wallball Shots 20/14p

TC 8

B) Bar muscle-up drills

C) 5 rounds for quality
3-5 bar muscle-up
10m handstand walk (or assisted HSW)
60 double under

You go / I go full rounds with partner
(max. 2min / round / hlö)

Jussi

Deadlift

3-3-2-2-1-1-1 Building

Go every 3:00

3 rounds @ steady pace
12 Prone Cuban Presses
2-minute Assault bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Handstand shoulder taps
20m Monkey crawl

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Part A).
Skill Primer
Halted Snatch Deadlift, Dip Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2 / 0:03 pause below the knees)

Part B).
Power Position Power Snatch & OHS
(8 sets x 2+2 / 55%-65%)

2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 to 4 rounds for quality

10-seconds/side Single-arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace

Bike Erg
Every 5-minutes dismount and perform:
5/side Single-leg DB snatch