Handstand walk practice (20min):
Shoulder activation
Shoulder blade push up
Wall walk
HS walk with partner

2 rounds / spot
60sec on 30sec off
Bike / Row
Wall ball
Box jump
Double under

Hang snatch every minute on the minute for 20 min.
Add weight on every five minutes, from 60% of 1RM to 90% of 1RM.
(60%, 70%, 80%, 90%)

5 rounds:
14 broad jump (athletes own height)
10 toes-to-bar

Snatch technique + Build up hang snatch

E2MOM 8
1. 6x Hang Snatch
2. 12x DB Snatch alt.

4 Rounds for time:
20x Push up
20x Sit up
20x Air sq
TC: 10min

Alkulämmittely ja mobility

Otm 10
Leuka
Pystypunnerrus

21-15-9
Thruster
Istumaannousu

Loppuvenyttelyt

3 rounds for quality
2 rope climbs
10 ring push ups
5 pass throughs
2 wall climbs

Harjoitellaan rinnalleveto riipusta

6 x 3

Part A Establish 1RM THRUSTER (USE RACKS)

Part B FOR TIME
1000 ROW
30 THRUSTERS
30 PULLUPS

This is quick and hard! move fast tell yourself to go unbroken and commit to it thtoughout the WOD.
There will be an aggresive Cap time!! Dont let it beat you ! ( scale if needed)

3 rounds for time of

• 15-ft. rope climb, legless ascent and descent
• 21 strict push-ups, chest to ground, feet on 20-in. box

4 rounds of:
6 Jumping pullups
10 Barbell high pulls
Rest